9667 total / 2059 in 2015

Upcoming events: Blister in the Sun on August 4th, and ultimately the Bartram 100 miler in December.

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  • 71 miles
  • 07:31 time
  • 5061 calories
  • 8 workouts
  • This Week time period


  1. VELO
    great Evening Ride 21.84 mi 01:27 15.0mph pace

    Hit the trail for a 1.5 hour ride. Met up with friends on the Fall Line, and rode with them for a few minutes before they took off one way and I headed home with enough time to get back and do a co... read more

    • J J
      J J

      Nice speedy trail ride! Keith!

      about 9 hours ago Like

  2. RUN
    great O'Dark Run 6.94 mi 01:19 11:21 pace

    I got talked into a 5 AM run group. I don't do much early morning running, so this was interesting. After about 5 miles, my back and hips were tweaking, so I eased it through the last couple o... read more

  3. swim
    great 1 mile swim 1800 yd 00:36 35:15 pace

    Fastest mile swim yet. Hope to find an open water swim this weekend so I can work on wet suit technique.

  4. RUN
    great Run Brick 2, Solo miles 4.82 mi 00:53 10:54 pace

    Solid miles after I got Ein home and headed back out. Running in a cycling jersey is slightly different (all your stuff is in the pockets against your lower back). I need to find another jersey wit... read more

  5. RUN
    great Running Brick 1 - Ein's mile 1.08 mi 00:11:49 10:56 pace

    Ein and I headed out right after the bike ride, and got the pup out for a mile. He did well, and I was looser and more comfortable on the run than I expected after the ride.

  6. VELO
    great Bike Brick 34.56 mi 02:14 15.5mph pace

    Heck of a good ride tonight (no concerns about getting lost. It's my normal week day route on the Fall Line). Interesting that I don't mind down hills as badly when I'm aero. Need to... read more

  7. FIT
    great Strength Training 00:40

    Good lift.

    Arms (3 x 15)
    Curl bar bicep Curls, 40 lb curl bar
    Curl bar forearm curls, 40 lb curl bar
    Skullcrushers, 40 lb curl bar

    Chest, Shoulders, Back (3 x 15)
    Dumbbell Lat Raises, 15 lb dumbb... read more

  8. swim
    great Quick Swim 500 yd 00:10:18 36:15 pace

    A busy pool and a late arrival left me with little time to swim, but I did get this in. It was a good recovery swim and better than no swim!

  9. swim
    great Long Pool Swim 4400 yd 01:40 39:53 pace

    Well, this was a tough swim. Mentally, I was okay with it. My legs were not even happy with this much kicking. There were also a host of distractions, including the water volleyball game between th... read more

  10. VELO
    great Alliance Wheels of Fire 101 m... 84.03 mi 06:20 13.3mph pace

    Today was supposed to be my first century ride, but a few things went off track. The first 25 miles were all ugly down hills. I survived them, but it wasn't easy. Also, for the record, suggest... read more

    • J J
      J J

      Lots of positive things going in here, Keith! A job well done on the 84! :))

      5 days ago Like1 person

    • Kathlene M.
      Kathlene M.

      Sounds like you learned a lot on that ride. Good job! Don't give up on IM Louisville. You learn more each ride. Take what you have learned and build on it!

      5 days ago Like1 person

    • Christy H.
      Christy H.

      What a frustrating turn of events. I am glad yo were able to get in 86 miles and that the dowhills were survivable. I agree about the downhills, they are not my favorite.

      5 days ago Like1 person

  11. RUN
    great Run with Ein 1.08 mi 00:11:16 10:25 pace

    As soon as I got back, I got Ein set up and headed out for a mile with the pup. It went well. He spotted a squirrel, but didn't notice a cat, so no chases happened :).

    • Petite

      LOL! So good to read that you and you and Ein are such good run buddies, Keith!

      6 days ago Like1 person

    • Canixgirl

      My dog zeke is obsessed with cats, he had learned squirrels can get away from him so he lost interest. But the cats in my neighborhood are not afraid of dogs and a few have chased us! There is an ongoing war... Nice pup run!

      6 days ago Like1 person

  12. RUN
    great Solo run 6.13 mi 01:03 10:20 pace

    I read a good article on running form earlier today, and it stuck. The first three miles were right around 10 minute pace, and the last three were slightly slower due to a walk period to get my equ... read more

  13. swim
    great Short Swim 600 yd 00:11:55 34:57 pace

    Between a crowded pool and short time, I didn't get much of a swim in. Its also the first swim since the Olympic tri, so I'm feeling better about getting some swimming done. I just need t... read more

  14. RUN
    great A mile with Ein 1.09 mi 00:11:38 10:40 pace

    Easy mile after the spin bike and walking mile. Ein really enjoyed his run!

  15. walk
    great Walk breaks from the spin bike 1 mi 00:10:00 10:00 pace

    Every thirty minutes I got off the spin bike and did three laps on the indoor track. After the last spin session, I did 5 laps to get to the mile mark.

  16. VELO
    great Spin Bike 01:30

    Spin bike since the pool was closed when I got there. It would have been nice if the life guard would have told me the pool was opening in 15 minutes.

  17. FIT
    great Full body lift

    Need to get focused on strength again.

    Arms (3 x 15)
    Incline Bicep Curls, 20 lb dumbbells
    Forearm Dumbbell Curls, 20 lb dumbbells
    Incline Tricep Extensions, 40 lb dumbbells

    Chest, Shoulders, Back... read more

  18. RUN
    great 1 hour run 5.49 mi 01:01 11:03 pace

    Not a bad run after all the mileage this weekend. Need to hit the pool tomorrow.

  19. VELO
    great Sunday Ride 37.28 mi 02:20 15.9mph pace

    I think I made a break through on riding during the race yesterday. I'd intended to go for an easy-ish ride today, and instead I got about a mile an hour faster than normal on the route, and b... read more

  20. RUN
    great Chattahoochee Challenge Olymp... 6.08 mi 01:07 11:00 pace

    The run leg went better than I expected. The top of my hamstrings had mild pulls at the end of the swim. It wasn't a factor during the bike, but once I was running I started noticing it. Not e... read more