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  • 75 miles
  • 05:29 time
  • 3497 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Lunch Tempo Run (HOT) 7 mi 00:47 06:40 pace

    Well today's workout called for 7 with a warm up and cool down mile and 5 miles at 6:32 pace - I think easy but not so much with the heat and 20 mph wind. Did manage to make it through:
    Mile ... read more

  2. swim
    good Hard Lunch Swim 3000 yd 00:40 23:28 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    14x100 on the 1:15
    100 on the 1:20
    1093 Strokes, 27spm, 9spl, 29SWOLF

  3. VELO
    Strength ride intervals 30.13 mi 01:24 21.6mph pace

    6 mile warm up
    1 mile hard in big gear low cadence
    Mile easy in big gear low cadence
    2 mile hard in big gear low cadence
    Mile easy in big gear low cadence
    3 mile hard in big gear low cadence
    Mile e... read more

  4. RUN
    tired Easy Lunch Run 4 mi 00:31 07:44 pace

    Legs felt dead

  5. VELO
    Evening speed ride 30.18 mi 01:23 21.8mph pace

    88rpm
    6 mile easy high cadence warm up
    1 mile fast at high cadence
    Mile easy at high cadence
    2 mile fast at high cadence
    Mile easy at high cadence
    3 mile fast at high cadence
    Mile easy at high cade... read more

  6. swim
    tired Easy Morning Swim 3000 yd 00:45 26:11 pace

    1000 on the 13:43, 1:17 rest
    800 on the 10:47, 1:13 rest
    600 on the 8:00, 1:00 rest
    400 on the 5:19, 41 seconds rest
    200 on the 2:39 - 1,063 Strokes, 24spm, 8spl and 29 SWOLF

  7. RUN
    Long run 22 mi 02:50 07:43 pace

    Felt pretty good on today's run

  8. VELO
    good Long Ride 90.53 mi 04:29 20.2mph pace

    Well good ride with the group until my spoke busted, then I called my wife to pick me up, put on the racing wheels and rode the remaining 60. Had to go into the wind a quarter more than the normal... read more

  9. RUN
    good Easy Lunch Run 5.01 mi 00:39 07:44 pace

    Easy run at lunch

  10. swim
    great Morning easy swim 3000 yd 00:44 25:59 pace

    1500 20:51, 1:39 rest
    1000 13:38, 1:22 rest
    500 6:49
    1069 total strokes, 24spm, 8spl, 30 SWOLF

  11. VELO
    Hard evening ride n the wind 28.14 mi 01:19 21.3mph pace

    78rpm

  12. swim
    good Hard Lunch Swim 3000 yd 00:40 23:30 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    13x100 on the 1:15
    2x100 on the 1:20
    1094 Strokes, 27spm, 9spm, 29 SWOLF

  13. VELO
    Steady evening ride 50.08 mi 02:27 20.4mph pace

    72rpm

  14. swim
    good Lunch Swim 3000 yd 00:45 26:16 pace

    2x500 - 6:41; 49 seconds rest; 6:34; 56 seconds rest
    2x400 - 5:11; 49 seconds rest; 5:10; 50 seconds rest
    2x300 - 3:51; 39 seconds rest; 3:52; 38 seconds rest
    2x200 - 2:35; 25 seconds rest; 2:35; 2... read more

  15. RUN
    good Shreveport/Bossier City Tour ... 5 mi 00:39 07:44 pace

    2nd run of the day. Took an afternoon tour of Downtown Shreveport and Bossier City. Fun times.

  16. RUN
    good Easy Run on Hotel Treadmill 5 mi 00:39 07:45 pace

    1% Incline

  17. RUN
    Easy recovery brick run 4 mi 00:31 07:42 pace

    Nice and easy felt good other than my legs are dead.

  18. VELO
    Long ride 80.24 mi 04:01 20.0mph pace

    76 rpm
    Rode to Sedgwick, then to Maize, to Colwich, to Andale and back home on 53rd street.

  19. RUN
    Long run 20 mi 02:35 07:46 pace

    Sucked

  20. swim
    alright Lunch Swim 3000 yd 00:45 26:16 pace

    1066 Total Strokes, 24spm, 8spl, 28 SWOLF
    500 on the 6:40, 50 seconds rest
    500 on the 6:32, 58 seconds rest
    350 on the 4:33, 47 seconds rest
    450 on the 5:53, 47 seconds rest
    300 on the 3:54, 36 sec... read more