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  • 34 miles
  • 05:41 time
  • 2370 calories
  • 7 workouts
  • This Week time period


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

    Enjoyed a couple extra hours of sleep this morning as I took the day off from teaching at RydeBarre. Rainy, gray morning made it easy to sleep in. Easy pool time gave the legs a break, too.

    200 wa... read more

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

    Took a few miles to get into the groove, as my legs are still adapting to marathon training mileage. Cloudy and muggy, made for a sweaty run - but of course it is July. Took today off so my holiday... read more

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

    Last class for a week - ready for a long holiday weekend. Average RPM: 86. Average HR: 146.

    • Ann H.
      Ann H.

      please bring the weekend fast! good work this morning!

      2 days ago Like

  4. FIT
    good Strength training with Whitney 00:30

    Good mix of upper- and lower-body work with core to finish.

  5. RUN
    great Levee speedwork 7 mi 00:56 07:56 pace

    Up and at ’em early with Jennifer K. and Christine. Ran a mile warmup, then six half-mile repeats on the levee, in and out of the fog, all around 3:20 with quarter-mile recovery. W00T! Splits: 8:24... read more

  6. FIT
    good Runners' strength training 00:45

    As usual, went in tired and came out feeling much better.

    Lat pull down, one-leg reverse lunge, scorpion stretch.

    TRX row, hip lift with ball.

    TRX single-leg squat, rotating plank, squat jumps.

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

    Good pool time. I love summer.

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

  8. swim
    great Aquatic center 400 yd 00:10:00 44:00 pace

    Got in a few laps while the kids enjoyed the diving boards. Perfect pool day!

  9. RUN
    good Recovery miles 5 mi 00:47 09:19 pace

    Enjoyed eight hours of sleep and didn't get out until 9 a.m. Luckily it wasn't too hot, and a strong south wind helped too. Wanted to run at least three and felt good enough to get in a c... read more

  10. RUN
    great Good morning 13 mi 01:47 08:12 pace

    It was a treat to run with my friends Jennifer K. and Grace, who came back from Colorado for the weekend. Beautiful morning for a run, and the miles flew by. Grateful for speedy, fun runner friends... read more

  11. VELO
    good Ryde Barre 17 mi 00:50 20.4mph pace

    TGIF! Nice class turnout for a summer Friday. Average RPM: 81. Average HR: 139.

  12. RUN
    good From awful to kinda awesome 7 mi 01:00 08:35 pace

    First mile of this was awful. One of those, "Maybe I should just stop and walk instead" kind of days. But I told myself it would get better, and - hey! - it did. Got a pace boost during t... read more

  13. FIT
    great Strength training with Whitney 00:30

    Leg press after cycling class ... woo hoo! Plus some work for the upper body and core.

  14. VELO
    great Ryde Barre 16.5 mi 00:50 19.8mph pace

    New playlist, new workout (good climbs), fun class! Average RPM: 79. Average HR: 145.

  15. RUN
    great My kind of summer run 7 mi 01:01 08:38 pace

    Beautiful summer morning! North wind swept away a lot of the humidity and made for great running weather. Met a new runner friend, Christine, who's training for a couple fall half marathons. T... read more

  16. FIT
    good Runners' strength training group 00:45

    After the marathon, my next goal may be to do an unassisted pull-up. Because those things are hard.

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

    Water is getting warm.

    200 warmup

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

  18. VELO
    good Ryde Barre 18.1 mi 00:50 21.7mph pace

    Good recovery spin. Legs didn't like much resistance. Average RPM: 87. Average HR: 141.

  19. RUN
    good Levee and river trails 12 mi 01:44 08:38 pace

    Good route for a sunny, warm morning. Met Jennifer K. near the river trails as she was going 16. We started with 7.5 on the levee and then headed to the river trails for some shaded miles. Legs wer... read more

  20. swim
    great Genesis North 1400 yd 00:35 44:00 pace

    Recovery laps - kept it simple with seven 200s. Now to drive to a work meeting in Wichita and back again this afternoon.