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  • 13 miles
  • 01:15 time
  • 868 calories
  • 3 workouts
  • This Week time period


  1. VELO
    good Bike Trainer 7.15 mi 00:31 14.0mph pace

    Starting the day with 30 minutes on the bike trainer is a great way to warm the legs and get the metabolism rolling.

  2. RUN
    good Cross Country - Nelson Park 2.89 mi 00:22 07:43 pace

    Another easy night as the legs are coming back into form.

  3. RUN
    alright Cross Country - Nelson Park 2.63 mi 00:22 08:31 pace

    Little recovery run after this weekend's festivities. Legs are not sore at all, but they sure felt hollow energy.

  4. RUN
    great Ragnar Trail Relay - Green Loop 3.1 mi 00:21 06:47 pace

    A high noon start meant that this was my first and only relay leg that would take place in daylight. With a relatively flat trail (296 feet of ascent) and high visibility, I was able to really cra... read more

  5. RUN
    great Ragnar Trail Relay - Yellow Loop 5.06 mi 00:39 07:45 pace

    What were you doing at 3:26am Saturday morning? I was busting out leg 2 of my Ragnar responsibilities. This course featured the toughest climbs of the three legs, but also had some decent stretch... read more

  6. RUN
    great Ragnar Trail Relay - Red Loop 7.7 mi 01:01 07:58 pace

    I got to start off my relay legs with the longest loop, beginning at 7:26pm. What a great course! My pace looks like an EKG as there were switchbacks and quick elevation changes (820 total feet o... read more

  7. RUN
    good Cross Country - Sherrod Apts 2.02 mi 00:16 07:55 pace

    Final little tune up before tomorrow's event. Bring it on Ragnar Hill Country! Team #GOTOHILL!

  8. RUN
    good Cross Country - Sherrod Apts 3.8 mi 00:29 07:32 pace

    Nice and easy as we get ready for this weekend's Ragnar Relay Hill Country.

  9. RUN
    good Running with the bride 4 mi 00:31 07:48 pace

    First 2.5 were run with Jenn and the last 1.5 were solo. Beautiful night for a run.

  10. VELO
    good On the trainer 11 mi 00:45 14.7mph pace

    First go on the new trainer. One thing about riding on a trainer, there is no coasting... It's all work!

  11. RUN
    good Cross Country - Sherrod Apts 3.24 mi 00:23 07:08 pace

    Short and sweet today. Hills, hills, and more hills.

  12. RUN
    good Cross Country - Sherrod Apts 3.09 mi 00:24 07:36 pace

    Nice and easy again today.

  13. RUN
    alright Cross Country - Sherrod Apts 2.22 mi 00:15 06:58 pace

    Easy run to start a recovery week after two weekends of hard racing.

  14. VELO
    Leg warmer 11.2 mi 00:36 18.9mph pace

    Good little ride to end the weekend right.

  15. RUN
    great Clark Gardens 5K 3.1 mi 00:17 05:30 pace

    I haven't moved this fast in years (like 24 years!). This time is a PR as an adult and was good for the overall winner of this great event. So proud of my bride who hammered out yet another ... read more

  16. RUN
    good Cross Country - Nelson Park 3.72 mi 00:27 07:14 pace

    Relatively easy workout today. Now, time to relax and have fun at the 5K on Saturday.

  17. RUN
    Cross Country - Sherrod Apts 3.27 mi 00:26 07:57 pace

    Still taking it easy this week.

  18. RUN
    good Cross Country - Nelson Park 3.44 mi 00:23 06:44 pace

    Moderate recovery run. Legs, especially my right calf, are sore after this weekend's race.

  19. RUN
    good Heels and Wheels Du - Part 3 2 mi 00:13:14 06:36 pace

    For some reason, I suffer with the transition from the bike to running. Calf cramps for the first half mile or so really slowed me down. Either way, my running splits were the best in the field. ... read more

  20. VELO
    great Heels and Wheels Du - Part 2 12 mi 00:36 20.2mph pace

    Better than expected ride! I'm very pleased with the transition to the bike and was able to get up to speed and comfortable quickly.