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  • 9 miles
  • 01:45 time
  • 963 calories
  • 2 workouts
  • This Week time period


  1. swim
    good LIAC 1600 m 00:37 37:12 pace

    Did not want to get out of bed this morning ... but I did and made it to the pool.

  2. RUN
    good Worth the wait 8 mi 01:08 08:28 pace

    My decision to delay this "long" run from Saturday paid off with 50-degree temps and darn fine running weather this morning. Felt pretty good overall, and the Achilles did OK.

  3. VELO
    good RydeBarre 17.8 mi 00:50 21.4mph pace

    Heavy legs today, but I made it through the long RPM drill. Thanks to the rain (boo), Sunday class was bigger (yay)! Average RPM: 84. Average HR: 141.

  4. RUN
    alright Little something 4 mi 00:36 08:54 pace

    Got in a few miles before heading to my daughter's cross country meet (where I some more running). Not feeling great thanks to a sore throat, but hope to get in a longer run Monday. Cooler wea... read more

  5. VELO
    good RydeBarre 17.4 mi 00:50 20.9mph pace

    More up-tempo drills today. TGIF! Average RPM: 82. Average HR: 141.

  6. RUN
    good Breezy 5 mi 00:44 08:49 pace

    Nice breeze and lower humidity made for good running weather, but my legs were feeling yesterday's workouts. Still enjoyed the best way to start a day. Splits: 9:46, 8:54, 8:37, 8:33, 8:20.

  7. FIT
    good Runners' strength training 00:45

    Noting the main set because it was a good one: seesaw lunge (each leg), knee bends on exercise ball, barbell squat with pause, decline pullup, chest press on incline bench. Four rounds, 30 seconds ... read more

  8. VELO
    good RydeBarre 16.5 mi 00:50 19.8mph pace

    Adapted a swim drill for cycling - basically a reverse pyramid with varying effort levels. Good challenge, but next time I think we can squeeze in three rounds! Average RPM: 80. Average HR: 142.

  9. RUN
    good Still summer 5 mi 00:44 08:48 pace

    Summer seems to be giving us one last blast of warm temps and high humidity. Left Achilles is feeling better - more mobile and less painful. Good news! Splits: 9:52, 8:48, 8:35, 8:25, 8:18.

  10. FIT
    good Runners' strength training 00:45

    Mobility warmup, then two sets of drills for three rounds and stretching to finish. Nice end to Monday.

  11. swim
    good LIAC 1800 yd 00:40 39:06 pace

    Some up-tempo drills made pool time fly by.

  12. RUN
    good In a fog 7 mi 01:00 08:30 pace

    Glad to have time (and not crazy early) for these miles before my daughter's cross country meet. Fun to see Sarah H. out there for her usual 10-miler. Splits: 9:26, 8:49, 8:27, 8:17, 8:19, 7:5... read more

    • Sarah H.
      Sarah H.

      It was great to see you too! Such a nice surprise! Thanks for slowing down for me;)

      10 days ago Like

  13. VELO
    good RydeBarre 15.7 mi 00:50 18.8mph pace

    Rolled out the over/under/sprint workout for a nice Friday challenge. Average RPM: 75. Average HR: 144.

  14. RUN
    good Progress 5 mi 00:43 08:37 pace

    Able to run progressive pace after a good warmup mile. Achilles not as cranky. Fingers crossed things will continue to improve. Splits: 9:36, 8:48, 8:22, 8:19, 8:08.

  15. FIT
    good Runners' strength training 00:45

    Only three of us tonight. Warmed up with pole mobility work. Then four rounds, 30 seconds each: single-arm row on bench, standing overhead press, side hip lift, deep barbell squat, front arm pulldo... read more

  16. RUN
    good Rock Chalk 3 mi 00:30 09:50 pace

    More storms kept me indoors again. Decided to give the indoor track at the city's newish facility a try. Not too busy, worked in a pinch. Kept the pace easy. Legs feel OK.

  17. walk
    good A little more recovery 3 mi 00:41 13:44 pace

    Short walk as I kept an eye on the lightning to the west and north ... made it home before the sprinkles. Legs and hips have a few tight spots, but nothing major.

  18. swim
    good LIAC 1600 yd 00:37 40:42 pace

    Recovery swim to loosen up the legs.

  19. RUN
    good Plaza 10K 6.2 mi 00:46 07:22 pace

    Grateful to be able to run this course on a perfect morning. Last two miles were tough - could tell my training hasn't been regular - but overall I'm happy with how this went. And my heel... read more