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  • 67 miles
  • 05:19 time
  • 4206 calories
  • 6 workouts
  • This Week time period


  1. RUN
    great After work 7 mi 00:59 08:25 pace

    Thursday night running/dinner club. A good 7 miler followed by turkey burgers and sweet potatoe fries.

  2. VELO
    blah Old Blue Trainer am 10 mi 00:40 15.0mph pace

    Under weather

  3. swim
    good Morning serf 1325 yd 00:40 53:07 pace

    Too much talking. 500 wu, 3x250 ladders, cool down

  4. VELO
    good Old blue AM 19 mi 01:10 16.3mph pace

    Mornings are good

  5. VELO
    good After work 10 mi 00:40 15.0mph pace

    Quick spin

  6. VELO
    great Old Blue Trainer am 20 mi 01:10 17.1mph pace

    Pool closed. Knees good. Thankful today for good health, good friends, and good family. I'm going to think this all week in prep for Friday.

  7. RUN
    good Treadmill 11 mi 01:26 07:50 pace

    We were shooting for 15 but got shot down...

  8. VELO
    great Old Blue Trainer post swim 50 mi 03:10 15.8mph pace

    UNC FSU, UK Auburn and a little SeaHawks.

  9. swim
    great Morning serf 5300 yd 01:54 37:51 pace

    4000 pull, 1300 swim

    • Scott M.
      Scott M.

      WHAT???? Wow!! I guess your shoulder has unfroze! This is an epic swim! Good for you!!! Way to get the mileage in this week too!!! Somebody is motivated! I need to kick it up in order to keep up on support!!!!!!!

      5 days ago Like

    • Jim U.
      Jim U.

      Three miles, awesome!

      5 days ago Like

  10. VELO
    Old Blue Trainer 16 mi 01:03 15.2mph pace

    After work

  11. RUN
    After work Thurs group 4.2 mi 00:41 09:45 pace

    Snow on ice

  12. swim
    good Morning post ride 1600 yd 00:31 34:06 pace


  13. swim
    great 1125 yd 00:22 34:25 pace

    Got there a little late.

  14. VELO
    great Old Blue Trainer 20 mi 01:15 16.0mph pace

    Early morning spin--missed pilates

  15. RUN
    great Treadmill fjordome 7 mi 01:05 09:17 pace

    1 mi wu, 10x800 at 7:30 to 6:15 drop, 1 mile finish with .4 at 15% incline.
    4x15 push-ups to end all.

  16. VELO
    good Old Blue trainer 26 mi 01:30 17.3mph pace

    Threw in 4 sets of 8 cycle tabatas near the end.

  17. RUN
    good Am out Fred Pt 12.1 mi 01:56 09:35 pace

    Gorgeous cold day. Ran tracks after 3 miles out road

  18. VELO
    good Old blue trainer 32 mi 02:02 15.7mph pace

    Oh for the open road. Anybody interested in riding somewhere in March?

    • Dan R.

      Probably not because of kid stuff, but maybe. I need some Vitamin D man! The organic stuff, not what comes out of a bottle.

      12 days ago Like

  19. swim
    good Morning Serf 4000 yd 01:31 40:02 pace

    500 wu,sets of 250 ladders all pull