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  • 52 miles
  • 04:33 time
  • 1889 calories
  • 7 workouts
  • This Week time period


  1. VELO
    good RydeBarre 18.3 mi 00:50 22.0mph pace

    A bit more higher-resistance work today, so the RPMs are lower than Wednesday. Legs feel pretty good. Average RPM: 87.

  2. RUN
    alright Recovery miles 4 mi 00:38 09:24 pace

    Took it easy on my first run after Rock the Parkway. Legs felt clunky, and left foot has some lingering blister issues. But otherwise it was good to be out there again. Splits: 9:44, 9:25, 9:21, 9:04.

    • Marcie M.

      Nice job getting things moving Susie. Looks like a perfect recovery run.

      1 day ago Like

  3. FIT
    good Strength training with Whitney 00:30

    Upper-body focus - shoulders should feel this later.

  4. VELO
    good RydeBarre 19.6 mi 00:50 23.5mph pace

    Good to be back on the bike after a week away. Think I went a bit easy on myself with the resistance as my RPMs and speed are higher than normal. New playlist and a couple revamped drills today - g... read more

  5. swim
    great More pooltime 1800 yd 00:45 44:00 pace

    Yes, more frequent swimming = a smoother, more efficient stroke.

    200 warmup
    100 - 25 breaststroke, 25 backstroke x 2
    1 x 400
    2 x 200
    4 x 100
    100 kick
    200 cool down

  6. FIT
  7. VELO
    good Easy ride 9 mi 00:30 18.0mph pace

    Easy cadence on the recumbent bike before strength training. Legs are a bit tight but OK. May try an easy run tomorrow, but it's going to be cold - so maybe not!

  8. swim
    good Recovery swim 1800 yd 00:45 44:00 pace

    While I'm always slow in the pool, today I took it extra nice and easy. Quads are kind of sore and I have some gnarly blisters on the bottoms of my feet, but otherwise I feel pretty darn good ... read more

    • Laura

      A great recovery after a race Susie. Nice mermaid power :)

      6 days ago Like

  9. RUN
    good Rock the Parkway half marathon 13.1 mi 01:42 07:45 pace

    This race can be summed up in one cliche: the good (first 5 miles), the bad (next 5 miles) and the ugly (last 3.1 miles). But I am super happy about my finish time and how my legs feel afterward.

    ... read more

  10. Shared Photo

    The Rock the Parkway finish line is in sight! Ran 1:41 - and the second half was tough. More details to come later, gotta get back to work.

  11. swim
    great Genesis North 2000 yd 00:50 43:59 pace

    Took the day off from teaching cycling class and went to the pool instead. Ready to run 13.1 tomorrow!

    200 warmup
    100 - 25 breaststroke, 25 backstroke x 2
    4 x 200
    4 x 100
    4 x 50
    100 kick
    200 cool ... read more

    • Laura

      Nice long swim Susie. Good luck tomorrow xx

      8 days ago Like1 person

    • Show 3 more comments...
    • Bill P.
      Bill P.

      Good luck tomorrow Susie. Is this the Rock the Parkway? I have three friends from Wichita running it.

      8 days ago Like

    • Susie F.
      Susie F.

      @Bill - yes! Am running the half. Haven't been able to run it for the last four years because of injury or travel. It's a nice course.

      8 days ago Like

  12. RUN
    great Almost "go time" 4 mi 00:35 08:47 pace

    Last miles before the Rock the Parkway half on Saturday. Ready to roll! Splits: 9:18, 8:44, 8:35, 8:30.

  13. FIT
    Strength training with Whitney 00:30

    Good upper-body work plus some core to finish. Great start to a busy day!

  14. VELO
    good Ryde Barre 18 mi 00:50 21.6mph pace

    With a half marathon Saturday, this is the only cycling class I'll do this week. Kind of nice to take a little break. Good sweaty workout today. Average RPM: 87. Average HR: 143.

  15. RUN
    alright On the mend 5 mi 00:47 09:29 pace

    Didn't feel well yesterday, so today's miles were easy. Nice morning to just get out and run. Splits: 9:54, 9:37, 9:26, 9:10, 9:15.

    • Marcie M.

      We passed a 24-hour thing around last week. Sorry you weren't feeling great--but good to see this one today. Smart running as always Susie.

      11 days ago Like

    • Amy S.
      Amy S.

      Glad you are on the mend and nice 5 this morning!

      11 days ago Like

    • Mark N.
      Mark N.

      Nice.. Glad you are getting better!

      10 days ago Like

  16. RUN
    good Brew to Brew 3.9 mi 00:31 07:54 pace

    Ran the first leg for our GGRS Lawrence team. Somebody mentioned how they'd rather not start in the front this year, so I offered to set them up for some catching up. Worked pretty well. I thi... read more

  17. swim
    good Genesis North 2000 yd 00:50 43:59 pace

    Thought about going for a short, easy run this morning, but with Brew to Brew tomorrow and 25-degree temps, the pool seemed like a better idea. Stroke felt a bit smoother this time, maybe swimming ... read more

  18. VELO
    great Ryde Barre 17.7 mi 00:50 21.2mph pace

    TGIF singalong class = good fun and a good workout! More high-resistance work today. Average RPM: 84. Average HR: 145.

    • Steve W.
      Steve W.

      I want to attend your class! Sounds like so much fun. When you go on tour, make sure you have a stop in OKC.

      15 days ago Like1 person

    • Karla G.
      Karla G.

      sounds like a blast!

      15 days ago Like1 person

    • Susie F.
      Susie F.

      The Friday crew is a lot of fun - would love to have both of you in class too! Today's favorite was "I Will Survive."

      15 days ago Like

  19. RUN
    good A good hour 7 mi 01:01 08:38 pace

    Last "long" run before Rock the Parkway. Did it today because I'm on a Brew to Brew team Sunday. Really mild and humid this morning - spring is in the air for sure! Splits: 9:35, 9:0... read more

    • Laura

      You're always so good with your progressive running Susie. I normally bonk halfway. Good luck with your race. Spring is definitely in the air :))

      16 days ago Like1 person

    • Amy S.
      Amy S.

      Very nice!

      16 days ago Like1 person

    • Steve W.
      Steve W.

      Awesome always!

      16 days ago Like

    • Susie F.
      Susie F.

      @Laura, a slow start is one of my strengths! And it always is more fun to finish strong.

      16 days ago Like

  20. VELO
    great Ryde Barre 19 mi 00:50 22.8mph pace

    Woke around 4:30 a.m. to the sound of thunder and heavy rain. Part of me wished I could stay in my bed and sleep while it rained, but I also was ready to go teach. Had a full class of 14 who made i... read more