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Entries

  1. VELO
    Easy cold morning ride with t... 33.39 mi 01:55 17.5mph pace

    1.9 training effect
    65rpm

  2. VELO
    Easy afternoon ride 19.84 mi 00:59 20.3mph pace

    Good ride. 2.9 training effect

  3. RUN
    Circle foundation 5k 3.1 mi 00:17 05:36 pace

    Decent time on very tired legs. I guess they changed my name to Jeff Franco.
    http://ozendurance.net/wp-content/uploads/2015/04/6TH-ANNUAL-CIRCLE-FOUNDATION-5K-OVERALL-RESULTS.txt

  4. RUN
    alright Easy Treadmill Morning Run 2 mi 00:14:49 07:24 pace

    2.9 training effect
    Mile at 8mph
    Mile at 8.1, 8.2, 8.3, 8.4, 8.5, 8.4, 8.3, 8.2, 8.1, 8mph

  5. swim
    alright Morning Swim 3000 yd 00:42 24:33 pace

    200 on the 2:41 - 9 seconds rest
    400 on the 5:26 - 14 seconds rest
    600 on the 8:07 - 23 seconds rest
    800 on the 10:45 - 35 seconds rest
    1000 on the 13:31
    1,075 strokes, 26spm, 8spl, 29 SWOLF

  6. swim
    good 30x100s at Lunch 3000 yd 00:41 24:07 pace

    5x100s on the 1:30
    5x100s on the 1:25
    5x100s on the 1:20
    5x100s on the 1:15
    5x100s on the 1:20
    5x100s on the 1:25
    1131 Total Strokes, 27spm, 9spl, 30 Average SWOLF

  7. RUN
    good Easy Recovery with a hurting ... 3 mi 00:27 08:57 pace

    Easy run with my left knee hurting like a bitch.
    2.6 training effect

  8. VELO
    Evening intervals with flat tire 22.6 mi 01:03 21.4mph pace

    5 miles easy
    1 mile hard
    1 mile easy
    2 miles hard
    1 mile easy
    Flat tire
    3 miles hard
    1mile easy
    4 miles hard
    Rest of the way easy
    3.3 training effect
    86rpm

  9. RUN
    Long evening run 15.01 mi 01:52 07:28 pace

    Ran five (goal was to keep mile pace around 8). 754, 728, 721, 730, 947
    Ran Five (goal was to keep mile pace around 7:30). 730, 720, 721, 731, 747
    Ran Five (goal was to keep mile pace around 7). 64... read more

  10. RUN
    alright Easy Lunch Run 4 mi 00:31 07:43 pace

    Nice enjoyable run around downtown.

  11. VELO
    Long easy evening side 40 mi 01:58 20.4mph pace

    Good speed for not working too hard on this ride. 3.2 training effect.
    84rpm

  12. swim
    great Lunch Swim 3000 yd 00:42 24:41 pace

    Contrary to how I felt in the water yesterday, I felt absolutely awesome today.
    1000 on the 13:21 (1:20/100 yard pace), 49 Second Rest
    800 on the 10:19 (1:17/100 yard pace), 1:01 Rest
    600 on the 7:... read more

  13. RUN
    alright Spring Migration Tri 3.1 mi 00:18 05:48 pace

    Pretty good run. This course was hilly as hell, unexpected as this was my first time. Finished over all in 56:24 but got 3rd place. Nickel beat me by about 2 minutes so that is about my typical... read more

  14. VELO
    alright Spring Migration Tri 12.4 mi 00:31 23.7mph pace

    Decent bike

    • Nick P.
      Nick P.

      Pretty fast bike!

      7 days ago Like

    • Jeff F.
      Jeff F.

      Thanks Nick, not too bad, I was faster 2 years ago at the waterfront tri around 24mph but I will take it.

      7 days ago Like

  15. swim
    alright Spring Migration Tri 400 m 00:05:22 21:35 pace

    Not a good swim, got smoked by 2 dudes. Oh well

  16. swim
    alright Spring Migration Tri Warm Up 1000 m 00:15:00 24:08 pace

    Easy warm up

  17. RUN
    alright Spring Migration Warm Up 1 mi 00:06:50 06:49 pace

    4 laps around the track

  18. swim
    good Easy morning swim 1000 yd 00:13:46 24:13 pace

    1000 straight

  19. swim
    great Easy Swim Brick 1500 yd 00:22 25:21 pace

    Straight 1500 yard swim easy
    534 strokes, 25 spm, 8spl 31SWOLF