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  • 24 miles
  • 03:06 time
  • 1264 calories
  • 4 workouts
  • This Week time period


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

    Legs are a bit weary after the last couple of days, so it was good to give them a spin. Average RPM: 78. Average HR: 135.

  2. RUN
    good Beat the rain 6 mi 00:48 08:01 pace

    Felt good - although my legs are a bit tight from last night's workout - and pushed the pace for a few miles. Sprinkles began just as I got home. Splits: 8:39, 8:12, 7:54, 7:44, 7:23, 8:13.

  3. FIT
    good Runners' strength training 00:45

    Warmup of TRX row, TRX single-leg squat and glute bridges. Four rounds, 30 seconds each: weighted step-back lunge (each leg), reverse pull-up, dumbbell curl to press, bent-over fly, barbell squat. ... read more

  4. swim
    good LIAC 1800 yd 00:43 42:02 pace

    Borrowed again from one of Dale B.'s swim workouts.

    200 warmup
    100 - 25 breaststroke, 25 backstroke x 2

    Main set x 2:
    50 easy, 100 hard, 50 easy
    25 easy, 100 hard, 25 easy
    25 easy, 50 hard,... read more

  5. walk
    good Sunday stroll 4 mi 01:00 15:00 pace

    Huuuuumid with little breeze. Summer for sure.

  6. RUN
    good Test run 5 mi 00:44 08:41 pace

    Decided to test the left foot, which still had a bit of swelling yesterday but no pain. Started with about a quarter mile of walking, then ran the rest - and all felt fine. Foot even looks less swo... read more

    • Sarah H.
      Sarah H.

      It was great to see you too! Funny that we've never "run" into each other before on the road! Glad the foot survived!

      4 days ago Like1 person

    • Sara S.
      Sara S.

      Hope your foot is back to normal soon. Great run in spite of it!

      4 days ago Like1 person

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

    Full Friday class - unusual for summertime - made for an extra-sweaty, fun workout. So happy that Sarah H. could make it to class! Average RPM: 77. Average HR: 144.

    • Sarah H.
      Sarah H.

      Hey! I was happy I could make it too. Yay for work-from-home days! Thanks for the wonderful class:)

      5 days ago Like1 person

  8. swim
    good LIAC 1600 yd 00:36 39:36 pace

    Love pool time this time of year - just wish I could've been outdoors. Foot feels pretty good, just being cautious.

    200 warmup
    100 - 25 breaststroke, 25 backstroke x 2
    2 x 250 - 100 steady, 5... read more

  9. FIT
    good Runners' strength training 00:45

    Warmup of hip/glute and mobility work. Four rounds, 30 seconds each: chest press, outer thigh machine, leg press, step-ups (each leg), seated fly. Finished with three rounds of tricep dips, pike pu... read more

  10. VELO
    good RydeBarre 16.3 mi 00:50 19.6mph pace

    Looks like I'll be spending more time on the bike for the next week or so. A slight ankle turn during yesterday's run has a spot on my left foot a bit swollen. Gave it some RICE last nigh... read more

  11. RUN
    good Nothing fancy 6 mi 00:50 08:20 pace

    Sweaty miles, good morning.

  12. FIT
    good Runners' strength training 00:45

    Good all-body workout. Mobility work to warm up, then four rounds, 30 seconds each: plank with alternating dumbbell row, seated row, standing upright row, side plank dips, good mornings, glute and ... read more

  13. swim
    good LIAC 2000 yd 00:47 41:21 pace

    Finally had the time and the motivation for a decent-length swim. My legs were telling me I needed pool time - much happier now.

    200 warmup
    100 - 25 breaststroke, 25 backstroke x 2
    200, 300, 400,... read more

  14. RUN
    good Rough start 7 mi 00:58 08:19 pace

    First mile was rough, and I honestly thought then that four miles would be a stretch. But things gradually improved, timewise and otherwise. Splits: 9:02, 8:27, 8:23, 8:14, 8:05, 8:01, 7:58.

  15. VELO
    good RydeBarre 24.8 mi 01:15 19.8mph pace

    Been awhile since my last Endurance Ryde. Legs were a bit tight at first but felt strong at the end. Forgot my heart rate monitor (dang) ... good, steady workout. Average RPM: 75.

    • Amy S.
      Amy S.

      Sounds like a great workout and start to Saturday

      11 days ago Like

  16. VELO
    great RydeBarre 16.6 mi 00:50 19.9mph pace

    TGIF! Average RPM: 77. Average HR: 140.

  17. RUN
    good Sunrise miles 5 mi 00:40 08:03 pace

    Warmer but less humid - kinda liked it.

  18. FIT
    good Runners' strength training 00:45

    Dynamic warmup. Then four rounds, 30 seconds each: outer thigh machine, chest press on bench, side to front lift, leg press machine. Ended with three rounds, 30 seconds each: tricep pulldowns, plan... read more

  19. VELO
    good RydeBarre 16.8 mi 00:50 20.2mph pace

    Nice, controlled effort this morning. Love the early daylight - my favorite time of year! Average RPM: 81. Average HR: 134.

  20. RUN
    good $2 of speedwork 6 mi 00:48 08:03 pace

    Did two warmup miles, then eight quarter-mile pickups with 0.1-mile recovery between and a cool-down mile. 70 degrees, 95% humidity, drenched in sweat - it was great. Splits: 9:00, 8:19, 7:31, 7:40... read more

    • Jennifer K.
      Jennifer K.

      Nice! I feel a little tender from last night's workout! I was hoping we could talk about speedwork on Thursdays ...

      15 days ago Like

    • Ann H.
      Ann H.

      this is fantastic. such a strong run!

      15 days ago Like