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  • 78 miles
  • 07:29 time
  • 5897 calories
  • 10 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Long slow run before sun up 14.01 mi 01:48 07:44 pace

    Good run starting at 3:45am. Very cool but extremely humid.

  2. RUN
    alright Easy afternoon run 6 mi 00:47 07:48 pace

    Don't eat Mexican food and go out to for a run afterwards. It doesn't feel all that good.

  3. swim
    Morning easy swim 3000 yd 00:42 24:46 pace

    500 on the 6:52, 13 seconds rest
    400 on the 5:27, 13 seconds rest
    300 on the 4:06, 9 seconds rest
    200 on the 2:43, 7 seconds rest
    100 on the 1:20, 5 seconds rest
    100 on the 1:21, 4 seconds rest
    200... read more

  4. RUN
    Mild evening speed workout 6 mi

    Plan called for one mile warm up and 3x1 mile at 6:08pace with half mile recoveries in between.
    Warm up 7:44
    Mile 1 6:05
    Half mile easy at 7:29 pace
    Mile 2 5:54
    Half mile easy at 7:29 pace
    Mile 3 ... read more

  5. swim
    good 30x100s Hard 3000 yd 00:40 23:41 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    10x100 on the 1:15
    5x100 on the 1:20
    1,117 total strokes, 28spm, 9spl, Average SWOLF 29

  6. RUN
    Slow brick run 6.01 mi 00:47 07:48 pace

    Slow hot brick run

  7. VELO
    Strength Bike Brick Intervals 19.98 mi 00:57 21.1mph pace

    6 mile warm up
    1 mile big gear
    Mile easy
    2 mile big gear
    Mile easy
    3 mile big gear
    Mile easy
    4 mile big gear
    Mile easy
    68 rpm

  8. swim
    Evening swim 3000 yd 00:45 26:12 pace

    1000, 800, 600, 400, 200

  9. VELO
    Evening speed intervals 19.98 mi 00:56 21.4mph pace

    6 mile. Warm up
    1 mile fast
    1 mile easy
    2 mile fast
    1 mile easy
    3 mile fast
    1 mile easy
    4 mile fast
    1 mile easy
    91 rpm

  10. RUN
    Easy brick run 6.01 mi 00:47 07:49 pace

    Easy brick after the bike

  11. VELO
    Longish ride with Kyle 45.87 mi 02:17 20.1mph pace

    Didn't push too hard but got pulled by Kyle most of the ride.

  12. RUN
    Conquer the Guantlet 4 mi 01:36 24:00 pace

    Well I am not cut out for these obstacle races. Fun time with Jimmy and his wedding party prior to his big night.

  13. RUN
    Lunch long run fail 10.32 mi 01:28 08:33 pace

    Well it was all good until I about passed out from the heat at mile 9. Had to walk another 1.32 miles before I was too woosy and called it quits.

  14. swim
    tired Easy Morning Swim 3000 yd 00:44 25:57 pace

    1500 on the 20:27, 2:03 rest
    1000 on the 13:34, 1:26 rest
    500 on the 6:44
    1075 Total Strokes, 8spl, 29 SWOLF

  15. VELO
    Evening ride 39.96 mi 01:55 20.9mph pace

    Hard steady ride in the heat
    78rpm

  16. VELO
    Interval ride 41.7 mi 01:57 21.3mph pace

    5 mile warm up
    1 mile hard
    1 mile easy
    2 mile hard
    1 mile easy
    3 mile hard
    1 mile easy
    4 mile hard
    5 mile easy
    5 mile hard
    1 mile easy
    6 mile hard
    1 mile easy
    5.7 mile hard bonking hard at the end.... read more

  17. RUN
    great First day of Marathon Training 7 mi 00:48 06:48 pace

    Todays run had me doing a tempo - mile warm up, 5x1 miles at 6:37 pace and a mile cool down. Mine were as follows:
    7:35
    6:30
    6:31
    6:29
    6:30
    6:27
    7:37

    • Noel A.
      Noel A.

      First day?? I am 3 weeks in! You are a beast Jeff.

      9 days ago Like

    • Nick P.
      Nick P.

      Well he is pretty much in shape. And I am guessing he decided today or yesterday that he should do a marathon.

      9 days ago Like1 person

    • Jeff F.
      Jeff F.

      Well that is correct Nick, kind of want to do Boston next year.

      9 days ago Like

  18. swim
    great Hard Morning Swim 3000 yd 00:41 23:45 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    9x100 on the 1:15
    6x100 on the 1:20
    1100 Total Strokes, 9spm, 9spl, 29 Ave SWOLF

  19. RUN
    good Lunch Run 5.01 mi 00:35 06:54 pace

    Well it was quite cooler this afternoon but very humid.
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