8062 total / 453 in 2015

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

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  1. swim
    great Pool laps 1800 yd 00:45 44:04 pace

    Okay, swimming after all that leg work may not have left a lot in the tank, but I did a lot better than I thought I would. I had considered swimming a full hour, but I had other things I needed to... read more

  2. walk
    great Walking with Ein 1.75 mi 00:30 17:09 pace

    Today is scheduled as a rest day, but I'd already planned to make up a swim workout I missed on Thursday. Since Ein was showing a lot of energy, though, I took him out for a walk through the ... read more

  3. FIT
    great Leg Training 1 Rep Max 01:20

    I headed over to the student rec center to get some swim time. It turns out the pool doesn't open until 2 on Sundays, so I headed down and got my leg testing completed. I started with lower ... read more

  4. FIT
    great Arm Day 1 Rep Max 01:20

    One handed tricep extensions: 40 lb dumbbell.
    Tricep Kickbacks: 65 lb dumbbells.
    Barbell Skullcrushers: 70 lb barbell.
    Incline Tricep Extensions: 70 lb dumbbell.
    Standing Barbell Curls: 100 lb barb... read more

  5. VELO
    great 90 minute ride 21.81 mi 01:31 14.3mph pace

    Well, not a fast ride today, and I had my first flat on the road bike. Fortunately, I was about a tenth of a mile past a bike shop, so I headed back and used their area to change the tube. After ... read more

  6. FIT
    great Back Workout 1 Rep Max Checks 01:00

    Well, there were some improvements on the back exercises. Deadlifts are still stuck at 210 lbs, but I'm sure that will improve with time and more repetitions.

    Deadlifts: 210 lbs
    Bent Over Ro... read more

  7. FIT
    great Shoulder and Chest 1 Rep Max 01:00

    I did my 1 rep max test for shoulder and chest lifts today. I'm finally able to bench my body weight! A few things held steady, but I did get improvements in many exercises.

    Dumbbell Lat Ra... read more

  8. RUN
    great Twenty Minutes with the pup 2.23 mi 00:20 08:59 pace

    To finish my running time today, I headed out with Ein for 20 more minutes. He really does seem to enjoy the faster interval stretches. And we made it home before the rain hit. Definitely a good... read more

  9. RUN
    great 25 Minutes Solo 2.93 mi 00:26 09:01 pace

    Today's run was supposed to be 45 minutes with moderate pace intervals. First, I headed out for 25 minutes solo before the rain started. Once that was done, I took Ein out for 20 minutes. B... read more

  10. VELO
    great 1 Hour road time 16.06 mi 01:03 15.3mph pace

    Well, I tried aero bars for the first time today. That's an experience that will either become very cool or scare the crap out of me. I won't be using those during hard pace intervals f... read more

  11. FIT
    great 1 Rep Max Checks 00:30

    Only two of my core exercises are 'weight heavy', but knowing my 1 RM for them will help. Deadlifts are still maxed at 210 lbs. I'll get another shot at those later this week. Cru... read more

  12. swim
    great One Hour Swim 2500 yd 01:00 42:34 pace

    Well, there was a little improvement. I got in a good swim. From what I can tell, I'm strong the first 45 minutes, and then I seem to slack up the last fifteen. I think that will improve wi... read more

  13. RUN
    great Second Run, Ein got a distanc... 4.04 mi 00:42 10:16 pace

    Having been running with Ein for a while now, and discussing it with my wife, we decided that it would alright to take the pup out for a little more distance than the 5k he's gotten used to. ... read more

  14. RUN
    great Solo Run, 50 minutes 4.83 mi 00:52 10:40 pace

    I had a 90 minute run on the training schedule for today, so I headed out for 50 minutes of solo running, and then 40 minutes with Ein. My legs were still tight from yesterday's brick. I nee... read more

  15. RUN
    great Brick Part 2, 20 minute run 2 mi 00:20 10:01 pace

    After riding faster, getting out for the run was tough. I took Ein along, though, and he did well. After seeing the little girl riding her skateboard with her dog pulling her, I'm pretty sur... read more

  16. VELO
    great Brick Part 1, 2 hour ride 30.29 mi 02:01 15.1mph pace

    Well, there were a couple of good points to the ride: one was that I got a little faster pace, and the other was that I didn't have any issues with clipping in and out. So, no wrecks, which m... read more

  17. swim
    great 1 hour swim 2450 yd 01:00 42:46 pace

    Well, I'm getting a little a stronger at swimming. How I just have to get some technique things worked out, and keep building my endurance, and I should keep seeing improvements.

  18. RUN
    great 20 minutes with Ein 2.12 mi 00:20 09:28 pace

    Ein was in a mood to move a little tonight, and with a few minutes to recover after my solo run, I was able to keep up. We even covered the second mile faster than the first (9:49, 9:08). No othe... read more

  19. RUN
    great 40 minutes solo 4.25 mi 00:42 09:50 pace

    Today's schedule called for 60 minutes at moderate pace. To get my running and some running with Ein, I headed out for 40 minutes solo. While I got slower as the run went on (I'm still ... read more

  20. RUN
    great Brick Part Two, Ten Minute Run 1.06 mi 00:10:04 09:29 pace

    The run part of today's brick went very well. I was a little time crunched because of a doctor's appointment, so I was going to leave Ein home and just do the run. Ein, however, really ... read more