45017 total / 4132 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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  • 64 miles
  • 04:20 time
  • 2703 calories
  • 4 workouts
  • This Week time period


  1. FIT
    great home 00:30

    upper body and core

  2. RUN
    alright home 4 mi 00:35 08:37 pace

    easy run/walk this evening

  3. RUN
    good Lakebottom park 4 mi 00:29 07:17 pace

    2.5 miles easy then did a couple of 30 sec. hard with 30 sec. easy, finished with a mile on the track at 6:22

  4. VELO
    good home 56 mi 02:46 20.2mph pace

    easy ride on trainer after work this morning

  5. RUN
    good home 6 mi 00:45 07:25 pace

    progressive run, started with an 8 min. mile and ran each mile a little faster, finished with a 6:54 last mile, legs still tired from yesterday but still a good run.

  6. walk
    good home 4 mi 00:50 12:24 pace

    A lot warmer than it thought it would be, really got in a good sweat this afternoon.

  7. FIT
    good home 00:30

    upper body and core

  8. VELO
    good Pine mountain 38 mi 01:57 19.4mph pace

    Very hard ride this morning into Pine mountain, started from rec center, rode up to Hopewell Church road and rode about 21 miles of the tri course we will be riding next weekend. Three major up hi... read more

  9. VELO
    good home 66 mi 03:39 18.1mph pace

    finished ride on new trainer, fluid trainers must be a lot harder than magnetic trainers, had to work really hard just to average over 18 mph

  10. VELO
    good Pine mountain 30 mi 01:38 18.4mph pace

    legs felt good this afternoon but the course was really hilly

  11. swim
    good rec center 2000 yd 00:43 37:23 pace

    swim was much better today

  12. FIT
    great home 00:30

    upper body and core

  13. RUN
    good riverwalk 10 mi 01:13 07:19 pace

    out and back this morning, good weather for running, ran somewhat fast the last 5 miles

  14. VELO
    great home 32 mi 01:31 21.1mph pace

    easy spin on trainer before work

  15. RUN
    alright lakebottom park 4 mi 00:30 07:33 pace

    easy run for the first 3 miles then finished on the track with a 6:34 last mile

  16. VELO
    great home 40 mi 02:00 20.1mph pace

    easy spin on trainer after swim

  17. swim
    alright rec center 1500 yd 00:32 37:32 pace

    sore left shoulder and sore right elbow, not a very good swim this morning, stopped short of 2000 yards, too close to race to do something that might make it worse, will try again later this week

  18. VELO
    alright pine mountain 54 mi 02:44 19.7mph pace

    Some of the ride was good but back pain around 30 miles made for a very tough last half of the ride. Most of the ride was on the course we will be riding in the triathlon, very little flat, lots o... read more

  19. RUN
    good home 8 mi 01:00 07:28 pace

    hard run after ride, legs felt really sore and tired at the start, ran a very fast pace on the way back

  20. VELO
    good home 35 mi 01:43 20.3mph pace

    easy spin on trainer this morning, got up real early, able to finish my ride by 06:30 a.m.