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  • 18 miles
  • 03:21 time
  • 2623 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Lunch Run 5 mi 00:36 07:17 pace

    3.9 training effect

  2. RUN
    alright Easy Run 5 mi 00:39 07:42 pace

    3.8 training effect

  3. swim
    Lunch Swim 3000 yd 00:41 24:13 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    5x100 on the 1:15
    5x100 on the 1:20
    3x100 on the 1:25
    2x100 on the 1:30
    1127 strokes, 9 spl, 30 SWOLF

  4. RUN
    good Easy Treadmill Run 5 mi 00:40 08:00 pace

    3.0 Training Effect

  5. swim
    good Recovery Swim 3000 yd 00:44 26:05 pace

    Man my body is sore after a 10 mile race. That is good because that tells me my fitness is not near as high of a level as it once was this year so I m very pleased with my time yesterday. Took it... read more

  6. RUN
    Turkey Trot 10 mi 01:01 06:03 pace

    We'll probably not in as good of shape as I should be to try to have a goal of breaking an hour. Was in good shape to do so until about mile 6 and then the wheels came off. Lost the pack I was... read more

  7. swim
    good Morning Hard/Short Swim 2500 yd 00:34 24:10 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    5x100 on the 1:15
    3x100 on the 1:20
    1x100 on the 1:25
    1x100 on the 1:21
    941 Strokes, 461 calories, 9spl, 27spm, 32.19 efficiency

  8. RUN
    good Easy Run with Mile at 10 Mile... 5.01 mi 00:38 07:29 pace

    Ran 2.5 Miles easy around 8 minute pace
    Ran 1 Mile at Sunday's Race pace 5:59 (going to be tough to hold for 10)
    Ran 1.5 easy around 8 minute pace
    3.8 training effect

  9. RUN
    Easy lunch run 5 mi 00:40 08:00 pace

    2.9 training effect

  10. swim
    good Easy Boring Lunch Swim 3000 yd 00:41 23:59 pace

    Swam 3000 yards straight
    1086 Strokes, 9/length, 27/minute, 32.26 Efficiency

  11. RUN
    Hill workout 8 mi 01:00 07:30 pace

    Mile warm up at 0%
    Half mile at .5%
    Half mile at 1%
    Half mile at 1.5%
    Half mile at 2%
    Half mile at 2.5%
    Mile at 3%
    Half mile at 2.5%
    Half mile at 2%
    Half mile at 1.5%
    Half mile at 1%
    Half mile at .... read more

  12. RUN
    good Easy Treadmill run 8.4 mi 01:00 07:08 pace

    1 miles increases from 8.0 t 8.7 for the first 8 miles, last 2.5 minutes increased a 0.1mph every 30 seconds ended on 9.3mph. 4.9 training effect

  13. VELO
    good Sufferfest the Hunted 20 mi 01:00 20.0mph pace

    260 watt ftp, 300 ftp by the end
    195 average watts
    229 watt normalized power
    87rpm
    3.2 training effect

  14. RUN
    Best tempo run in a while 8 mi 00:51 06:21 pace

    Mile 1 warm up at 7:30
    Mile 2 at 6:00
    Mile 3 at 5:58
    Mile 4 at 5:52
    Mile 5 at 5:58
    Mile 6 at 6:00
    Mile 7 at 6:00 pace first half mile, 5:58 next quarter mile and 5:52 last quarter mile
    Mile 8 cool ... read more

  15. VELO
    alright The Hunted Sufferfest 20 mi 01:00 20.0mph pace

    204 watts, 218 normalized power, 84 rpm

  16. RUN
    blah Easy Lunch Run 5.33 mi 00:43 07:58 pace

    Nice easy run. Felt like crap however. 3.0 trainingeffect

  17. swim
    good Easy early morning swim 3000 yd 00:44 25:39 pace

    2000 on the 28:09
    1:51 rest
    1000 on the 13:45
    1081 Strokes, 9spl, 25 spm, 33.78 efficiency

  18. RUN
    good Tiring long run 14.5 mi 01:45 07:15 pace

    Being sick sucks. Probably shouldn't have ran now as I feel as sick as I was last night. Not sure a lot of good was done by this run. Oh well

    4.5 Training Effect

    • Carol H.
      Carol H.

      Bummer! Hope you're better soon! The running helps to loosen some of the crud for me. Working on my snot shot technique!

      19 days ago Like

    • Jeff F.
      Jeff F.

      Ha, I am glad I don't have that stuff, just chills and aches at this point.

      19 days ago Like

    • Carol H.
      Carol H.

      That sounds much worse!

      19 days ago Like

    • Amanda M
      Amanda M

      Nice mileage run!

      18 days ago Like

  19. RUN
    good Easy Run workout 6 mi 00:44 07:15 pace

    Did them on the treadmill from 8.0mph to 8.5mph, 3.9 training effect