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  • 43 miles
  • 06:02 time
  • 4591 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. swim
    alright Easy Easy Morning Swim 3000 yd 00:45 26:23 pace

    Took it very easy this morning to shake some things out.
    100 on the 1:21, 9 seconds rest
    200 on the 2:50, 10 seconds rest
    300 on the 4:21, 9 seconds rest
    400 on the 5:49, 11 seconds rest
    500 on the... read more

  2. VELO
    20 mile time trial 22 mi 00:57 23.3mph pace

    2 mile easy warm up and 20 miles all out, did it in about 50 minutes, 242 watts average. 5.0 training effect

  3. RUN
    Moderate tempo tm run 6.05 mi 00:40 06:38 pace

    4.2 training effect

  4. swim
    Morning recovery swim 3000 yd 00:44 25:55 pace

    1064 strokes, 8spl, 24spm, 34 efficiency
    1000 on 13:49, 1:11 rest
    200 on the 2:44, 16 seconds rest
    800 on the 10:56, 1:04 rest
    400 on the 5:25, 35 seconds rest
    600 on the 8:11, 49 seconds rest
    300 ... read more

  5. swim
    good Lunch Hard Swim 3500 yd 00:48 24:12 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    7x100 on the 1:15 - remarkably easy for a change made them all by 10 seconds
    5x100 on the 1:20
    5x100 on the 1:25
    3x100 on the 1:30
    1307 strokes... read more

  6. RUN
    good Lunch Run 6.05 mi 00:43 07:02 pace

    4.1Training Effect
    7:34
    7:11
    7:01
    6:45
    6:35
    7:04
    6:43

  7. swim
    good Morning Swim 3000 yd 00:41 24:00 pace

    500 on the 6:45 - 20 seconds rest
    400 on the 5:18 - 22 seconds rest
    300 on the 4:00 - 15 seconds rest
    200 on the 2:38 - 12 seconds rest
    100 on the 1:18 - 7 seconds rest
    100 on the 1:16 - 4 seconds ... read more

    • Shelly
      Shelly

      Nice job Jeff Hope you kept peeing to a minimum

      3 days ago Like

  8. swim
    good Easy Lunch Swim 3000 yd 00:44 25:54 pace

    500 on 6:44, 46 Seconds Rest
    100 on 1:20, 10 Seconds Rest
    400 on 5:18, 42 Seconds Rest
    200 on 2:38, 22 Seconds Rest
    300 on 3:52, 38 Seconds Rest
    300 on 3:56, 34 Seconds Rest
    200 on 2:38, 22 Seconds... read more

  9. swim
    great Easy Swim at YMCA 3000 yd 00:44 25:54 pace

    1066 Strokes, 24 Strokes Per Minute, 8spl, 29SWOLF
    500 on the 6:43, 47 Seconds Rest
    400 on the 5:14, 46 Seconds Rest
    300 on the 4:03, 27 Seconds Rest
    200 on the 2:40, 20 Seconds Rest
    100 on the 1:1... read more

  10. RUN
    alright Easy run in OP 5.5 mi 00:41 07:25 pace

    3.5 training effect
    Mile 1 8:00
    Mile 2 7:41
    Mile 3 7:18
    Mile 4 7:08
    Mile 5 6:44
    Half Mile Cool Down 7:30 Pace

  11. RUN
    good Easy Negative Split Run 5.04 mi 00:37 07:23 pace

    Mile 1 - 7:54
    Mile 2 - 7:40
    Mile 3 - 7:26
    Mile 4 - 7:09
    Mile 5 - 6:47
    4.0 Training Effect

  12. swim
    alright Morning Swim 3500 yd 00:49 24:46 pace

    1254 Strokes, 8spl, 25spm, 32.88 efficiency
    1500 on the 20:24, 51 Seconds Rest
    800 on the 10:45, 25 seconds rest
    600 on the 8:01, 29 Seconds rest
    400 on the 5:21, 19 seconds rest
    200 on the 2:39

  13. swim
    good Lunch Swim 3500 yd 00:48 24:21 pace

    250 on the 3:45 Warm Up
    100 on the 1:25
    200 on the 2:50
    300 on the 4:15
    400 on the 5:40
    500 on the 7:05
    500 on the 6:40
    400 on the 5:20
    300 on the 4:00
    200 on the 2:40
    100 on the 1:20
    250 cool down... read more

  14. RUN
    KRVTC Christmas light run 6 mi 00:48 08:01 pace

    Good run with the group

    3.4 training effort

  15. swim
    good Morning Swim 3500 yd 00:49 24:36 pace

    1252 Strokes, 8spl, 26spm, 32.72 Efficiency
    2000 on the 27:29, 51 Seconds Rest
    1000 on the 13:19, 51 Seconds Rest
    500 on the 6:26

  16. VELO
    Sufferfest there is no Try 21 mi 01:03 20.0mph pace

    http://ppst.co/1ujtohl
    232 watts normalized power, 212 watt average power, 87 rpm

  17. swim
    good Straight Hour Swim 4500 yd 01:00 23:22 pace

    Figured out the art of peeing while swimming. Just have to stop kicking. Extremely boring continuous swim.
    1617 Strokes, 8spl, 27spm, 31.62 Efficiency

  18. RUN
    Evening recovery run 5.5 mi 00:41 07:27 pace

    Nice easy run in the dark. 3.7 training effect.

  19. swim
    great Hard Lunch Swim 3500 yd 00:48 24:20 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    6x100 on the 1:15
    5x100 on the 1:20
    5x100 on the 1:25
    4x100 on the 1:30
    1313 Strokes, 9spl, 27spm, 32.02 Efficiency

  20. swim
    Lunch swim 3000 yd 00:42 24:40 pace

    500 on the 6:40, 25 seconds rest
    400 on the 5:20, 20'seconds rest
    300 on the 3:59' 16 seconds rest
    200 on the 2:38, 12 seconds rest
    100 on the 1:18, 7 seconds rest
    100 on the 1:19, 6 seco... read more