22931 total / 2037 in 2016

Recover from wounded knee, ankle, hip, etc.

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  • 57 miles
  • 04:47 time
  • 2814 calories
  • 4 workouts
  • This Week time period


  1. VELO
    good Benjamin-Pisgah-GDS-Airport 31.37 mi 01:52 16.9mph pace

    Good ride in great weather. Still riding the steel bike, and getting stronger with it. Back to carbon in another week or two.

  2. RUN
    alright YMCA/Dashers - UNCG 6 mi 00:59 09:50 pace

    More decent weather, and "not bad" running. The last two miles felt pretty good.

  3. VELO
    GDS-GuilCo 20 mi 01:11 16.8mph pace

    A little cooler... yay!

  4. RUN
    good Asheville / Biltmore Park 5 mi 00:50 10:03 pace

    Greenway through the woods in the dark... my favorite way to start the day!

  5. RUN
    alright Friendly Center 4 mi 00:39 09:38 pace

    Not bad. Slow start, but pretty steady after a couple of miles. A few degrees cooler, but still swampy.

  6. FIT
    Weights - Whole Self + 01:15

    Long session this morning. I doubled up on a few key muscle groups.

  7. VELO
    good Rainy Ride: Ben-Pis-GDS-Airport 31.4 mi 01:52 16.8mph pace

    Pretty good ride this morning. Occasional light rain, but no troubles from it.

  8. RUN
    good Intervals: 4 x 400; 2 x 800 4 mi 00:38 09:24 pace

    This felt much better. Still some pain, but much easier to get started. All intervals a little below 8:00/mi pace.

  9. VELO
    good GDS-GuilCo - New Saddle 20 mi 01:15 16.1mph pace

    I put a new saddle on, and it needs some work; sits too far back. Better weather, it felt a little drier.

  10. RUN
    blah YMCA/Dashers - Greenway 5 mi 00:53 10:37 pace

    I ran to the Y to meet the group, then back home on the greenway. The first part, as usual, was awful. After about 3 miles I felt pretty good.

  11. VELO
    alright Spearman-Plainfield 40 mi 02:25 16.5mph pace

    Good ride, but really humid. Took the heavy bike again on a longer, hillier route.

  12. RUN
    Greenway-Cone Hosp. 7 mi 01:15 10:46 pace

    Ughhh. Rough start, but felt better in the last couple of miles.

  13. VELO
    good Benjamin-Pisgah-GDS-Spr Gdn 24.68 mi 01:29 16.6mph pace

    Pulled out the old steel bike this week and put a new chain and tires on it. Pretty good ride through the car wash.

    • Paul S.
      Paul S.

      Sweet haulin...I only have my old steel I'll live vicariously thru you!

      12 days ago Like

    • Darrel W.
      Darrel W.

      Fix it up and hop on!

      12 days ago Like1 person

    • Paul S.
      Paul S.

      Ha! Please know I'd love to do that. But out of an abundance of caution/self preservation...I'd rather not have to tell my wife that after my run... I'd be hopping on my racer for a 'few' miles. I'd be put down where I stand.

      12 days ago Like1 person

  14. FIT
    Weights- Upper Body 00:35

    Giving the legs a "rest" day.