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  • 177 miles
  • 12:41 time
  • 8690 calories
  • 15 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Progressive brick run 4 mi 00:29 07:08 pace

    7:30
    719
    711
    632

  2. VELO
    Long morning ride 51.33 mi 02:37 19.6mph pace

    Good ride with my buddy Kevin Wait. Didn't work it too hard just got the miles in.

  3. RUN
    good Morning Humid Moderate Long Run 10.01 mi 01:11 07:03 pace

    734
    721
    708
    709
    706
    700
    657
    700
    651
    635

  4. RUN
    good Slow lunch run 4 mi 00:29 07:17 pace

    Not very hot out but very humid. Nice easy recovery run.

  5. swim
    good Good morning swim 3000 yd 00:41 24:19 pace

    Felt much better in the water today, still took it easy but not too easy
    200 on the 2:40, 10 seconds rest
    400 on the 5:25, 15 seconds rest
    600 on the 8:04, 26 seconds rest
    800 on the 10:32, 48 seco... read more

  6. RUN
    Brick run 3.2 mi 00:23 07:13 pace

    Completely dead. Felt awful. Heat stroke may have been coming on.

  7. VELO
    Evening ride 31.94 mi 01:32 20.9mph pace

    Good ride tried to keep rpms up 83rpm felt really dead

  8. RUN
    blah Hot Lunch Speed Workout by River 4.8 mi 00:33 06:55 pace

    1 mile warm up 7:49
    Half mile hard 5:34 pace
    Quarter mile easy 8:05 pace
    Half mile hard 5:32 pace
    Quarter mile easy 8:23 pace
    Half mile hard 5:35 pace
    Quarter mile easy 8:24 pace
    Half mile hard 5:4... read more

  9. swim
    blah Morning Swim 3000 yd 00:42 24:26 pace

    Was not my morning in the pool. Wanted to do my typical hard workout but just flat out did not have the energy. I will try it again tomorrow.
    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20... read more

  10. RUN
    Short progressive speed brick 0.8 mi 00:05:03 06:18 pace

    1/5 mile at 6:53 pace
    1/5 mile at 6:34 pace
    1/5 mile at 5:57 pace
    1/5 mile at 5:43 pace

  11. VELO
    Hard evening ride 32.26 mi 01:29 21.7mph pace

    Good evening ride 11 mile warm up, 10 miles all out and 11 mile cool down

    83rpm

  12. RUN
    good Lunch run 4 mi 00:29 07:15 pace

    Good hot run

  13. RUN
    Hard short brick 1.6 mi 00:09:33 05:58 pace

    Oly race pace

  14. VELO
    Strength intervals 24.11 mi 01:07 21.5mph pace

    5 mile warm up
    5 mile big gear
    1 mile easy
    1 mile big gear
    1 mile easy
    2 mile big gear
    1 mile easy
    3 mile big gear
    1 mile easy
    4 mile big gear
    67 rpm

  15. swim
    great Good easy swim 3000 yd 00:44 25:47 pace

    Felt really strong in the water today even though I was doing a recovery workout
    500 on the 6:48, 42 seconds rest
    400 on the 5:22, 38 seconds rest
    300 on the 3:57, 33 seconds rest
    200 on the 2:36, ... read more

  16. VELO
    Hot afternoon ride 45.19 mi 02:12 20.6mph pace

    Hot as hell
    79 rpm

  17. RUN
    Easy brick run 5 mi 00:38 07:38 pace

    Good run in the heat

  18. VELO
    Afternoon ride 40.3 mi 02:03 19.7mph pace

    78 rpm

  19. RUN
    good Progressive Long Tempo 10 mi 01:07 06:41 pace

    Mile 1 - 7:03 pace
    Mile 2 - 6:58 pace
    Mile 3 - 6:53 pace
    Mile 4 - 6:49 pace
    Mile 5 - 6:45 pace
    Mile 6 - 6:40 Pace
    Mile 7 - 6:35 Pace
    Mile 8 - 6:31 Pace
    Mile 9 - 6:27 Pace
    Quarter Mile at 6:23 pace
    ... read more

  20. RUN
    Brick run progressive quarter... 2 mi 00:13:58 06:59 pace

    Quarter mile at 1:58
    Quarter mile at 1:54
    Quarter mile at 1:49
    Quarter mile at 1:47
    Quarter mile at 1:43
    Quarter mile at 1:42
    Quarter mile at 1:35
    Quarter mile at 1:31