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  • 2 miles
  • 00:44 time
  • 543 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. swim
    good Afternoon Easy Shake out Swim 3000 yd 00:44 26:00 pace

    100 on the 1:16
    14 Seconds Rest
    100 on the 1:16
    14 Seconds Rest
    200 on the 2:41
    19 Seconds Rest
    200 on the 2:40
    20 Seconds Rest
    300 on the 4:01
    29 Seconds Rest
    300 on the 4:02
    28 Seconds Rest
    400 o... read more

  2. RUN
    Redman triathlon 13.11 mi 01:33 07:06 pace

    Bad run today but the heat destroyed me. Finished 6th overall first in my age group. Walked a ton. 6 minutes slower than last year but worse conditions.

  3. VELO
    Redman Tri 55.77 mi 02:29 22.5mph pace

    Was leading until mile 9 when Nickel passed me. 85rpm

  4. swim
    Redman triathlon 2518 yd 00:29 20:16 pace

    Ok swim it was long. 3rd overall and 1st in my age group.
    998 strokes, 2.3m per stroke, 29.85 efficiency, 36 spm

  5. swim
    good Easy Swim 1000 yd 00:14:01 24:40 pace

    400 on the 5:11
    300 on the 3:56
    200 on the 2:37
    100 on the 1:18
    Average Efficiency 31
    SWOLF 28
    342 Strokes or 9/length

  6. VELO
    Easy ride 10.05 mi 00:30 20.2mph pace

    Easy shake out ride. 2.3 training effort

  7. RUN
    Easy 4 mile run 4 mi 00:30 07:28 pace

    3.0 training effort.

  8. swim
    Hard short swim 1750 yd 00:24 24:17 pace

    2x100 on 1:30
    50 on the 0:45
    2x100 on 1:25
    50 on the 0:425
    2x100 on the 1:20
    50 on the 0:40
    2x100 on the 1:15
    50 on the 0:375
    50 on the 0:40
    2x100 on the 1:20
    50 on the 0:425
    2x100 on the 1:25
    50 o... read more

  9. RUN
    Easy run with race pace middl... 3 mi 00:22 07:10 pace

    Mile easy at 7:40 mile at half iron race pace 6:19 mile easy 7:32

    3.0 training effort

  10. VELO
    great Easy Ride with 5 Mile Hard Burst 19.97 mi 00:58 20.6mph pace

    I can tell my legs are starting to come back during this taper week. Did 10 miles easy warm up (19.9 mph pace), then 5 miles at half iron pace effort (23.7mph pace), then a 5 mile cool down (19.64... read more

  11. VELO
    alright Easy Brick Ride 10.27 mi 00:33 18.7mph pace

    1.9 Training Effect, 79 RPM

  12. swim
    alright Tapper Week Begins - Easy Swim 1500 yd 00:22 26:11 pace

    500 on the 6:41
    49 Second Rest
    400 on the 5:20
    40 Seconds Rest
    300 on the 4:00
    30 Seconds Rest
    200 on the 2:39
    21 Seconds Rest
    100 on the 1:19
    Average Efficiency 31
    SWOLF 29
    533 Strokes or 9/length

    • April R.
      April R.

      Good luck at Redman!!

      8 days ago Like

    • Jeff F.
      Jeff F.

      Thanks, I will probably need it. Very fast field out there, I am hoping to get 2nd overall but could get as low as tenth. First is out of the question since Nickel is racing. Good job on your marathon. Very impressive.

      7 days ago Like

  13. RUN
    alright Brick Run at Half Iron Race Pace 2.01 mi 00:13:03 06:29 pace

    Training Effect 2.6

  14. VELO
    alright Easy Brick Ride 30.11 mi 01:37 18.7mph pace

    Easy Morning ride while freezing my ass off. 2.2 Training Effect,77rpm

  15. RUN
    blah Easy Early Morning Run 3.75 mi 00:29 07:42 pace

    Good early morning run prior to my ride. Training Effect 3.0

  16. VELO
    Easy afternoon ride 35.07 mi 01:51 19.0mph pace

    Good easy ride. 2.0 training effect. 84rpm

  17. RUN
    Easy run 4.31 mi 00:32 07:20 pace

    Took it nice and easy and my Achilles felt much better. 3.3 training effort

  18. swim
    Hard lunch swim 3500 yd 00:46 23:09 pace

    3x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    20x100 on the 1:15
    2x100 on the 1:30
    1294 strokes, 9strokes/lap
    31.48 efficiency

  19. VELO
    tired Afternoon Ride 35.87 mi 01:46 20.3mph pace

    Time to hit a serious, taper, legs are killing me and now I am having some achillies pain. Hard swim tomorrow and that will be it for the year of hard training.
    Training Effect 3.0
    88 RPM

  20. RUN
    alright Evening Tempo 6.01 mi 00:39 06:31 pace

    730 Warm Up Mile
    616
    607
    603
    553
    723 Cool Down Mile