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  • 29 miles
  • 02:48 time
  • 2067 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Moderate Tempo Run 5.01 mi 00:34 06:48 pace

    4.0 training effect
    Made this run comfortably quick and did not look at my watch the entire run. Ended up negatively splitting the miles by chance.
    729
    656
    641
    635
    627

  2. VELO
    Computrainer 17 mi 00:50 20.3mph pace

    http://perfprostudio.com/WebHelp/Studio/index.htm#page=NP.htm
    Hard workout 180 watts average, 336 max wats, 93rpm, 3.5 training effect

  3. RUN
    blah Easy Evening Run 5 mi 00:40 08:00 pace

    This is running recovery week, so all runs will be around 8 minutes per mile. 3.6 training effect

  4. swim
    Recovery Swim 3000 yd 00:44 25:51 pace

    1089 strokes, 9spl, 25spm, 34 efficiency
    1500 on 20:08
    2:22 rest
    1000 on 13:24
    1:36 rest
    500 on 6:35

  5. VELO
    Hard short ride 20.02 mi 00:55 21.9mph pace

    Been over a week since I biked last. Felt pretty strong 3.4 training effect. 86rpm

  6. RUN
    Easy morning long run 14.52 mi 01:48 07:28 pace

    3.7 training effort. Legs didn't feel the best and I froze my ass off.

    • April R.
      April R.

      Put some body fat on it helps. :) start eating that Halloween candy....

      6 days ago Like

    • Jeff F.
      Jeff F.

      I ate plenty yesterday. I need to just quit exercising.

      6 days ago Like

    • Carol H.
      Carol H.

      Ha! That'll be the day! Well know the world is in trouble when you stop exercising!

      6 days ago Like

  7. swim
    good Hard Lunch Swim 3500 yd 00:49 24:25 pace

    1313 Strokes, 27 strokes per minute, 8 strokes/length, 29 SWOLF
    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
    5x100 on the 1:25
    5x100 on the 1:30

  8. RUN
    good Easy to Hard Run 12.1 mi 01:31 07:32 pace

    Wanted to negative split from 8 minute pace to 7:05 minute pace by 5 seconds each mile. 5.0 training effect

    800
    755
    749
    735
    740
    746
    729
    724
    718
    712
    710
    704
    7:33 pace for the last tenth of a mile

  9. RUN
    alright Long Recovery 9.43 mi 01:12 07:37 pace

    Wanted to take it nice and easy with 5 second negative splits per mile from 8 Minutes to 7:20. I didn't quite make that goal. 3.3 Training Effect.
    800
    755
    750
    744
    730 WTF wasn't paying a... read more

    • Messenger
      Messenger

      What ru doing??? Kingman kong? What distance? I'm in need of swim lessons from you...

      9 days ago Like

    • Jeff F.
      Jeff F.

      I want to break an hour in the turkey trot. We can go swim anytime. Let me know

      9 days ago Like

  10. RUN
    good Tempo Tuesday 7.51 mi 00:48 06:22 pace

    Training Effect 5.0
    Wanted to do 5 miles today at my Turkey Trot 10 mile race pace of 5:59
    Mile 1 Warm Up - 7:27
    Mile 2 - 5:55
    Mile 3 - 5:40
    Mile 4 - 5:50
    Mile 5 - 5:55
    Mile 6 - 6:00
    Mile 7 Cool D... read more

  11. swim
    alright Easy Brick Swim 3000 yd 00:44 25:51 pace

    1084 Strokes, 25 strokes/min, 9/length, 29 Average SWOLF
    100 on the 1:17
    13 Seconds Rest
    200 on the 2:40
    20 Seconds Rest
    300 on the 4:01
    29 Seconds Rest
    400 on the 5:20
    40 Seconds Rest
    500 on the 6... read more

    • Messenger
      Messenger

      So what full are u planning to do next year?

      11 days ago Like

    • Jeff F.
      Jeff F.

      Probably wait until 2016 since this year will be a busy one starting up my business.

      10 days ago Like

  12. RUN
    alright Easy Recovery Run on Treadmill 4.84 mi 00:39 07:58 pace

    3.0 training effect

  13. RUN
    Evening run 11 mi 01:19 07:10 pace

    Good run. 4.0 training effect
    752
    715
    711
    708
    714
    712
    709
    705
    656
    702
    644

  14. RUN
    good Easy Long Treadmill Run 13.2 mi 01:38 07:23 pace

    Standard build, Miles 1-13 - 8, 8.1, 8.2, 8.3, 8.4, 8.5, 8.6, 8.7mph
    Last .2 Miles divided in quarter segments 8.8, 8.9, 9 and 9.1mph
    3.7 Training Effort

  15. swim
    Hard afternoon swim 3500 yd 00:49 24:26 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
    5x100 on the 1:25
    5x100 on the 1:30
    1334 strokes, 27 strokes per minute, 9 spl, 29 swolf,

  16. VELO
    Morning ride 20.8 mi 00:55 22.7mph pace

    Nice hard ride 3.3 training effect, 88rpm

  17. RUN
    good Morning Run 8.8 mi 01:03 07:12 pace

    Nice run on a nice morning. 4.1 Training Efffect.

  18. swim
    Easy afternoon swim 3000 yd 00:44 25:46 pace

    8 strokes per lap, 24 strokes per minute, 33.81 efficiency,
    100 on the 1:16
    14 seconds rest
    100 on the 1:18
    12 seconds rest
    200 on the 2:38
    22 seconds rest
    200 on the 2:38
    22 seconds rest
    300 on t... read more

  19. RUN
    Morning Speed workout 6.6 mi 00:43 06:32 pace

    5.0 training effect
    Mile warm up at 7:23
    Mile sprint at 5:43
    Half mile easy at 7:47 pace
    Mile sprint at 5:36
    Half mile easy at 7:39 pace
    Mile sprint at 5:32
    Mile cool down at 7:01
    0.6 mile cool dow... read more

  20. RUN
    Very easy brick run 4.4 mi 00:35 07:59 pace

    2.9 training effect