26973 total / 0 in 2019

To go under 4 hours in a 1/2 Ironman and place top 5 at a pro race. Break 9 hours at Ironman Arizona.

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Jeff logged 26973 miles.

Last workout over 6 years ago. Help get them back on track!

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  • This Week time period


  1. swim
    Fitness Center Swim 3500 yd

    Mostly drill and technique work.

  2. FIT
    Weight Lifting 01:00

    3x12 lower body lifts, 2x12 upper body. Finished with jump rope, lunges, and plyometrics.

  3. VELO
    Trainer Ride 20 mi 01:00 20.0mph pace

    1 hour easy on the trainer followed with core, claw drill, and push-ups,

  4. RUN
    Treadmill Intervals 8 mi

    3 mile warm up, 4x1200 with 400 jog recovery. Ran the 1200's at 5:25 pace. 1 mile cool down.

  5. VELO
    Trainer Ride 20 mi 01:00 20.0mph pace

    Easy base ride.

  6. swim
    Fitness Center Swim 2400 yd

    All drill and technique.

  7. VELO
    Bike Interval Workout 30 mi

    Rode to McCausland and back pushing all the hills hard. Kicked my butt!

  8. FIT
    Weight Lifting 01:00

    2x10 upper body, 3x10 lower body, finished with lunges and jump rope.

  9. VELO
    Trainer Intervals 22 mi 01:06 20.0mph pace

    15 minute warm up, 10x 30 sec hard/30 easy, 10x 60 sec. hard/60 easy, 10x 30 sec. hard/30 easy, cool down remainer.