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  • 60 miles
  • 07:20 time
  • 3755 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Long windy run 15 mi 01:45 07:00 pace

    Good run legs felt good

  2. RUN
    good Morning Tempo Run 6 mi 00:38 06:16 pace

    Mile easy warm up 7:30
    Mile 2 - 6:00
    Mile 3 - 5:56
    Mile 4 - 5:52
    Mile 5 - 5:49
    Mile 6 Cool Down 7:30

    • Mike E.
      Mike E.

      Great pace! Run times look like they are coming down.

      2 days ago Like

  3. swim
    Hard lunch swim 3500 yd 00:49 24:23 pace

    5x100 on 1:30
    5x100 on 1:25
    5x100 on 1:20
    6x100 on 1:15
    5x100 on 1:20
    5x100 on 1:25
    4x100 on 1:30
    No stopping between any set or interval except for time I came in under the interval

  4. RUN
    Brick run 2 mi 00:13:31 06:45 pace

    Pushed up the hills and easy down the hills. I am going to master hill running.

  5. VELO
    Strong evening ride 30.02 mi 01:24 21.5mph pace

    Feel really strong on the bike. Wish I could say the same about my running at the moment. Pushed last 10 miles took the first 20 pretty easy. Heart rate was very low at 125 average and cadence was ... read more

  6. FIT
    alright Endurance Lifting 01:25

    3 Sets of 11 - 100lbs dumbells bench press
    3 Sets of 11 - 900lbs dumbells decline press
    3 Sets of 11 - 80lbs dumbells incline press
    3 Sets of 11 - 50 lbs dumbells curls
    3 Sets of 11 - 50lbs dum... read more

  7. RUN
    Easy shake out brick 3 mi 00:21 07:07 pace

    0.5 mile at 0%
    0.5 mile at 0.5%
    0.25 mile at 1%
    0.25 mile at 1.5%
    O.125 mile at 2%
    0.125 mile at 2.5%
    0.125 mile at 3%
    .0655 mile at 3.5%
    .o655 mile at 4%
    Mile 1 at 8.4mph mile 2 at 8.3mph
    0.25 mil... read more

  8. swim
    Easy stretch out 3000 yd 00:45 26:23 pace

    1000
    800
    600
    400
    200

  9. RUN
    Rock the Parkway Half Marathon 13.13 mi 01:24 06:23 pace

    Wow that was about the toughest most painful, hilly, humid, windy and smokey aired run I have ever done. I also think I am not in quite as good of shape as I thought either. Went out too fast and ... read more

  10. swim
    Easy morning swim 3000 yd 00:45 26:23 pace

    100, 200, 300, 400 500 and back down.

  11. VELO
    Evening easy ride 24.69 mi 01:11 20.8mph pace

    Good ride
    85rpm

  12. swim
    good Long Lunch Swim 4000 yd 00:57 24:55 pace

    1000, 100, 500, 100, 500, 200, 400, 200, 300, 400, 300 (Easy/KRLB/Easy)

  13. RUN
    Easy with some race pace bursts 4 mi 00:28 07:03 pace

    Mile and half warm up, half miles at 6:00 race pace, half mile easy, half mile at 6:00 race pace mile easy. Man it is going to be hard to keep that pace for 13 miles on Saturday.

    • Mike E.
      Mike E.

      Nice work Jeff! Good luck Saturday! I am sure you will crush the run!

      11 days ago Like

  14. VELO
    19.96 mi 00:58 20.8mph pace

    Good evening ride. Kind of windy.

  15. RUN
    tired Legs were tired but it is tap... 4.01 mi 00:30 07:33 pace

    Went as easy as I could. Did not look at my watch. Legs (calves) felt really tight.

  16. RUN
    Long slow run 14 mi 01:39 07:06 pace

    725
    719
    710
    709
    709
    706
    711
    706
    656
    656
    659
    654
    659
    656

  17. swim
    Easy Brick Swim atfter Running 4000 yd 01:00 26:23 pace

    100, 200, 250, 300, 400, 250, 500, 250, 500, 250, 400, 300, 200, 100 (KRLB last one) - all on 1:30/100 interval send off

  18. RUN
    tired Minor Hill Workout Recovery Run 5 mi 00:36 07:07 pace

    All at 8.4mph
    Half Mile at 0.0%
    Half Mile at 0.5%
    Half Mile at 1.0%
    Half Mile at 1.5%
    1/8 Mile at 2.0%
    1/8 Mile at 2.5%
    1/8 Mile at 3.0%
    1/4 Mile at 3.5%
    1/8 Mile at 3.0%
    1/8 Mile at 2.5%
    1/8 Mile ... read more

  19. RUN
    alright Hard Speed Workout 7 mi 00:44 06:15 pace

    3/4 Mile Warm up at 7:30 pace
    1 Mile Hard at 5:33
    1/2 Mile Easy at 7:30 pace
    1 Mile Hard 5:33
    1/2 Mile Easy at 7:30 pace
    1 Mile Hard 5:33
    1/2 Mile Easy at 7:30 pace
    1 Mile Hard 5:33
    3/4 Mile Cool D... read more

  20. swim
    good Hard Lunch Workout 3500 yd 00:49 24:30 pace

    5x100 - 1:30
    5x100 - 1:25
    5x100 - 1:20
    5x100 - 1:15
    5x100 - 1:20
    5x100 - 1:25
    5x100 - 1:30