Jeff
Easy ride with the group and back home.
- Miles:
- 13517 total / 2998 in 2013
- Goal:
Complete first ironman under 10 hours, improve at all race distances.
Track and share your training!
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Entries
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VELO
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VELO
Tim trial 12 mi 00:31 23.5mph pace
Well awful ride. Legs are shot and that hurt bad went almost 1.5 mph slower than the time before. Probably need to take some load off.
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VELO
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FIT
good Endurance Lifting 01:20
3 Sets of 12 - 100lbs dumbells bench press
3 Sets of 12 - 90lbs dumbells decline press
3 sets of 12- 80lbs dumbells incline press
3 sets of 12 - 60lbs dumbells curls
3 sets of 12 - 60lbs dumbel... read more -
VELO
Long evening intervals 50.7 mi 02:23 21.3mph pace
Nice evening for a ride. Bonked a little bit at mile 45.
5 mile warm up
1 mile each hard/easy/big gear/easy
2 miles each hard/easy/big gear/easy
3 miles each hard/easy/big gear/easy
4 each hard/ea... read more -
RUN
good Long Lunch Run 10.34 mi 01:13 07:05 pace
Legs felt much better today so I did a negative split workout, ending with a pretty decent pace/mile:
Mile Warm up 7:40
Mile 2 - 7:21
Mile 3 - 7:14
Mile 4 - 7:10
Mile 5 - 7:10
Mile 6 - 7:08
Mile 7... read more-
Man you are an awesome shape. I can't believe you can do this kind of workout with just doing back to back races in the last week.
1 day ago • Like
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Ha, yeah I have gotten kind of addicted. You doing El Dorado this weekend? I am going to do it? 3rd race in a row.
1 day ago • Like
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No I have to go to Topeka. Signed up for mud water though
1 day ago • Like
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VELO
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RUN
Tinman Triathlon 7.82 mi 00:50 06:25 pace
1st overall on the run but über slow pace on the hilly course on tired legs. Finished 1st overall with a time of 1:57:55.
http://onlineraceresults.com/race/view_race.php?race_id=32814#racetop
- Show 2 more comments...
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Congrats! Your training paid off.
4 days ago • Like
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Pretty damn fast! Nice work after doing a half last week
3 days ago • Like
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VELO
Tinman Triathlon 19.29 mi 00:50 23.0mph pace
Good bike never got caught but was 4th overall rode behind the motorcycle the entire time. Could tell my legs were shot from last Sunday.
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swim
Tinman Triathlon 1000 m 00:13:35 21:51 pace
Another great swim led out of the water by quite a bit. Nice relaxing t1.
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Must be nice to b that fast
4 days ago • Like
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swim
good Morning Taper Swim 3500 yd 00:54 27:14 pace
500 on the 7:30
400 on the 6:00
300 on the 4:30
200 on the 3:00
100 on the 1:30
100 on the 1:30
200 on the 3:00
300 on the 4:30
400 on the 6:00
500 on the 7:30
500 Kick on the 9:10 -
VELO
Easy interval ride on TT 20.19 mi 00:57 21.3mph pace
Nice easy ride. Got to ride my TT since Steve Richards let me borrow his carbon wheels since I broke one of mine.
5 mile warm up
1 mile hard/1mile easy x 6
1 mile hard
2 mile cool down -
VELO
Road bike ride 24.73 mi 01:18 19.1mph pace
Well I hate riding my road bike but no choice as I am having issues with my TT.
5 mile warm up
1 mile hard
1 mile easy
1 mile big gear
1 mile easy
2 miles hard
2 miles easy
2 miles big gear
2 mile... read more -
RUN
Speed Workout Brick (Treadmill) 4 mi 00:26 06:30 pace
Half Mile warm up at 8.0mph
Half Mile Speed at 10.8mph
Half Mile easy at 8.0mph
Half Mile Speed at 10.9mph
Half Mile easy at 8.0mph
Half Mile Speed at 11.0
Quarter Mile easy at 8.0mph
Half Mile Spe... read more -
swim
good Morning Hard Swim 3500 yd 00:48 24:08 pace
Great workout today
5x100s on the 1:30
5x100's on the 1:25
5x100's on the 1:20
8x100's on the 1:15
5x100's on the 1:20
5x100's on the 1:25
2x100's on the 1:30 -
VELO
Sufferfest wretched 17 mi 00:45 22.7mph pace
Good ride 240ftp, 217 np and 207 average power. 4th workout of the day
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Go to bed...
7 days ago • Like
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RUN
good Hot Lunch Run Negative Splits 6 mi 00:43 07:14 pace
Windy as hell and hot
Mile 1 7:33
Mile 2 7:23
Mile 3 7:13
Mile 4 7:13
Mile 5 7:09
Mile 6 655-
Seem to be recovering well. Good job
8 days ago • Like
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Man ! You are getn with it right after Kansas ! Good job ! I guess I better get with it. You had a great 70.3, fast in all 3 ! You should be very happy with that, Congrats !
8 days ago • Like
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3 workouts today? Beast mode.
8 days ago • Like
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Great run! how did you do at Kansas 70.3?
7 days ago • Like
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RUN
Easy Morning Treadmill Run 4 mi 00:29 07:15 pace
Legs felt wonderful, will try to get 6 more in at lunch to get 10 in today
Mile 1 7:30
Mile 2 7:03
Mile 3 6:58
Mile 4 7:30 -
FIT
great Stregnth Lifting 01:35
3 Sets of 6 - 110lbs dumbells bench press
3 Sets of 6 - 100lbs dumbells decline press
3 sets of 6 - 90lbs dumbells incline press
3 sets of 6 - 70lbs dumbells curls
3 sets of 6 - 70lbs dumbells ... read more - swim
Jeff
Good job Jeff
about 9 hours ago • Like
You've been going non stop! Still kicked it tonight!
about 9 hours ago • Like