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  • 28 miles
  • 04:51 time
  • 1904 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. swim
    Swim Brick 3000 yd 00:43 24:56 pace

    100, 200, 300, 400, 500, 500, 400, 300, 200, 100 (krlb)

  2. RUN
    good Easy Treadmiell Recovery Run 4 mi 00:30 07:30 pace

    Easy run on Y treadmill since it is too hot outside

  3. FIT
    Endurance Lifting 01:40

    3 Sets of 12 - 110lbs dumbells bench press
    3 Sets of 12 - 100lbs dumbells decline press
    3 Sets of 12 - 90lbs dumbells incline press
    3 Sets of 12 - 60 lbs dumbells curls
    3 Sets of 12 - 60lbs dum... read more

  4. VELO
    Easy evening ride 20 mi 00:59 20.4mph pace

    Good ride on a hot windy evening.

  5. swim
    Easy Long Recovery Swim 4000 yd 01:00 26:23 pace

    Felt pretty good. Took it nice and slow however.
    100, 200, 300, 400, 500, 1000, 500, 400, 300, 200, 100 KRLB

  6. RUN
    5150 Kansas 6.2 mi 00:37 05:57 pace

    Great run. Finished 1st overall in all age groups excluding the pros and elites. Probably should race elite but I like having a chance to place high. 6th overall in the race.

    • Nick P.
      Nick P.

      So you were the first amateur and 6th overall including pro's and elites? Either way you had a heck of a race.

      2 days ago Like

    • Show 7 more comments...
    • Amanda M
      Amanda M

      Great race!!!! Fun watching u guys!

      2 days ago Like

    • Dale B.
      Dale B.

      Congrats Jeff! You had a great race ! I say you running, you were flying. Thanks for the info on the long bike course, that is crazy !

      1 day ago Like

  7. VELO
    5150 kansas 25.88 mi 01:09 22.5mph pace

    Not a fast bike split at all. Oh well

    • Mike E.
      Mike E.

      Nothing wrong with 22.5 pace you are getting fast on that bike!

      2 days ago Like

  8. swim
    5150 Kansas 1500 m 00:21 22:31 pace

    Decent swim. First out of the water in my wave.

  9. swim
    Morning swim 2500 yd 00:36 25:31 pace

    2000 easy 26:30
    500 kick 9:45

  10. VELO
    Easy evening ride 20 mi 00:58 20.6mph pace

    Good ride on a very nice evening.

  11. swim
    good Hard Lunch Swim 3500 yd 00:47 23:38 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    13x100 on the 1:15
    5x100 on the 1:20
    2x100 on the 1:25

  12. RUN
    alright Easy Morning Run in the Rain 5.01 mi 00:37 07:26 pace

    Did Not Look at the Watch

    802
    735
    719
    717
    701

  13. RUN
    good Small Tempo Run 7 mi 00:47 06:46 pace

    2 Mile Warm Up - 721, 721
    3 Miles Tempo - 617, 605, 556
    2 mile cool down - 723, 706

  14. FIT
    Endurance lifting no legs 01:00

    3 Sets of 6 - 110lbs dumbells bench press
    3 Sets of 6 - 110lbs dumbells decline press
    3 Sets of 6 - 90lbs dumbells incline press
    3 Sets of 6 - 70 lbs dumbells curls
    3 Sets of 6 - 70lbs dumbells... read more

  15. VELO
    Easy shake out ride 4.72 mi 00:23 12.5mph pace

    Very easy ride 72rpm

  16. VELO
    Interval ride 30 mi 01:26 20.9mph pace

    5 mile easy warm up
    1 mile hard/mile easy
    1 mile big gear/mile easy
    2 mile hard/mile easy
    2 mile big gear/mile easy
    3 mile hard/mile easy
    3 mile big gear/mile easy
    7 miles moderately hard
    81 rpm

    • Mike E.
      Mike E.

      Nice work!

      7 days ago Like

    • Sarah B.
      Sarah B.

      Ok Jeff. More stupid questions. What is big gear and why? Just like learning from you.

      6 days ago Like

    • Jeff F.
      Jeff F.

      It means a gear that you slow your cadence down and it is hard to push with your legs. It is what you have to do in Kansas since we dont have any big hills here. Ha

      6 days ago Like

    • Sarah B.
      Sarah B.

      Lol. Ok I get that. Thanks again. Learn a little bit all the time.

      6 days ago Like

  17. VELO
    Easy evening ride 10.32 mi 00:30 20.6mph pace

    Nice easy ride on a nice cool evening. 77rpm

  18. swim
    Easy evening swim 3000 yd 00:45 26:23 pace

    Felt very sluggish
    500, 100, 200, 400, 300, 500, 400, 300, 200, 100

  19. VELO
    Easy reverse brick 20.26 mi 01:00 20.1mph pace

    Good ride 86 rpm

    • Mike E.
      Mike E.

      Nice work today! Big run followed up with leg flush on the bike!

      9 days ago Like

  20. RUN
    Long group run 15 mi 01:56 07:44 pace

    848
    752
    739
    750
    747
    749
    737
    742
    800
    734
    752
    734
    730
    720
    707