46059 total / 5174 in 2017

hope to stay injury free and keep on running. Need to put in some really good speedwork this summer.

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  • 140 miles
  • 09:21 time
  • 5833 calories
  • 9 workouts
  • This Week time period


  1. RUN
    alright lakebottom park 5 mi 00:39 07:45 pace

    weather just too good not to run this morning, just an easy recovery run, legs feeling totally dead

  2. VELO
    good home 19 mi 01:03 18.1mph pace

    easy spin on trainer before work

  3. RUN
    good rails to trail 7 mi 00:50 07:11 pace

    out and back on RTT, had some head wind on the way back still a very good tempo run

  4. VELO
    good home 32 mi 01:33 20.6mph pace

    easy spin on trainer before work

  5. FIT
    good home 00:30

    upper body and core

  6. VELO
    good home 50 mi 02:45 18.2mph pace

    easy ride on trainer this morning

  7. FIT
    home 00:30

    upper body and core

  8. VELO
    alright home 25 mi 01:16 19.9mph pace

    warped quad before riding, still a little sore, started feeling better after a warm shower

  9. RUN
    blah lakebottom park 2 mi 00:16 07:49 pace

    after warm up quad still too sore to try and do any type of speed work, decided to go home and finish on the bike trainer

  10. VELO
    good home 70 mi 03:25 20.5mph pace

    easy ride on trainer this morning

  11. RUN
    good home 14 mi 01:57 08:21 pace

    out and back this morning from home, taking 1 min. walk breaks every other mile, still felt like a hard run

  12. VELO
    good home 20 mi 01:01 19.8mph pace

    easy warm up on trainer before run

  13. FIT
    alright home 00:30

    upper body and core

  14. RUN
    alright riverwalk 4 mi 00:33 08:20 pace

    easy run after ride, back felt okay for the first 2.5 miles then started back hurting, glad to be finished

  15. VELO
    alright riverwalk 26 mi 01:24 18.6mph pace

    easy ride on riverwalk, back is a little sore

  16. VELO
    alright home 24 mi 01:21 17.8mph pace

    very easy out and back this evening, legs feeling the hill repeats from this morning

  17. RUN
    good home 7 mi 00:52 07:25 pace

    out and back this morning with 9 x 400 hill repeats, 72 and humid when I started run at around 6:30 a.m., very warm for this time of year

  18. VELO
    good home 40 mi 02:13 18.0mph pace

    easy ride this evening

  19. VELO
    good home 25 mi 01:14 20.3mph pace

    very easy ride on trainer this evening, legs really sore

  20. RUN
    good lakebottom park 7 mi 00:48 06:47 pace

    speed work on track this morning, 2.5 mile warm up then 8 x 800, first lap very hard around 91 sec. the next lap around 1:45, took around 40 sec recovery, short cool down