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  • 54 miles
  • 05:12 time
  • 3996 calories
  • 6 workouts
  • This Week time period


  1. swim
    Morning serf 1600 yd 00:40 44:00 pace

    500 wu, 4x250 ladder, 100 kick

  2. VELO
    good Pool spinner 16 mi 01:00 16.0mph pace

    After work

  3. RUN
    Random Loop 6.25 mi 00:54 08:38 pace

    Morning--left knee still sore. Good light at 6 am.

  4. RUN
  5. VELO
    good Home to Ferry Terminal 50.7 mi 03:11 15.9mph pace

    37 degrees. Avg HR 123. Avg cadence 79. Felt pretty tired on the way back. Fuel issue. Old Blue. Got Garmin Cadence sensor working but still no luck with Trainer Road so never any power.

  6. VELO
    good Post Work Sunny Ride 20.7 mi 01:10 17.7mph pace

    Cool but nice. Old Blue. Home to Fuglvog Speedway.

  7. VELO
    great Post Work Outside 17.8 mi 01:00 17.9mph pace

    Left at 5 after another flat. Out to Dead Porcupine Hill and back, just beating the dark. Missed my riders in arms. Avg hr 134. Sunny and cool. Old Blue.

  8. swim
    good 700 pull kick 700 yd

    The victory was just getting in again....

  9. VELO
    blah Outside.... 4 mi 00:14:00 17.1mph pace

    Well, lets celebrate the first flat of the season. Somebody please clean the roads....oh...had a tube but blew the co2...luckily flat was at gas station...ya, they don't have air, just gas.

  10. swim
    good Post Run Brick 500 yd 00:09:30 33:26 pace

    Yep...felt like a brick post run...but nice on the legs...

  11. RUN
    good Big Loop 7.2 mi 01:03 08:45 pace

    Morning big loop behind airport

  12. VELO
    good After work 16 mi 01:00 16.0mph pace


  13. RUN
    good Post Swim AM Brick 4 mi 00:31 07:51 pace

    Lateral knee pain both legs. We shall see....avg HR 142, cadence 175/min.

  14. swim
    good Morning Serf 2000 yd 00:42 36:57 pace

    Naked mole rat in the pool...slooooow

    • Sara R.
      Sara R.

      Awww, I'm probably the only person I know who thinks naked mole rats are cute. I'm sure you aren't as slow as a naked mole rat...can they even swim? I think not.

      10 days ago Like

  15. VELO
    Home to Blind Slough 40 mi 02:21 17.0mph pace

    Got a little cold on the way back...

  16. swim
    great AM 2350 yd 00:50 37:26 pace

    Late start, missed goal yardage.