Tuesday - May 28

Swim
  • 24m
  • 1093.61 yards
  • 02m 12s /100 yards

Got home from work in time to get in a swim wo. 600, 300, 100

  • Calories out: 2973 From lifestyle:2755, From activities:218

Monday - May 27

Bike
  • 35m
  • 10.02 miles
  • 17.18 Mi/hr

Bike #1: 10’ building to Zone 2 effort, 5′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%). This was basically the BTCP 20' WU#1 without the last 5'.
BRICK RUN

Bike #2: 10′ as 30″ Zone 4 (100%-105%), 30″ Zone 1 (55–65%). Changed this interval to be 100-105% of CP.
BRICK RUN

Bike #3: 10′ as 30″ Zone 4 (105–110%), 30″ Zone 1 (55–65%). Changed this interval to be 105%-110% of CP.
BRICK RUN

Run
  • 30m 30s
  • 3.85 miles
  • 07m 55s /Mi

BIKE
Run #1: 1.1 miles was at 8:00 pace

BIKE
Run #2: 1.1 miles was at 7:47 pace

BIKE
Run #3: 1.2 miles was at 7:34 pace,

CD 0.45 mile

Todays WO  Brick Workout.  Bike – Run – Bike – Run – Bike – Run

Bike #1: 10’ building to Zone 2 effort, 5′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #1
: 1 mile at 80% effort

Bike #2: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #2
: 1 mile at 90% effort

Bike #3: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #3
: 1 mile at 95% effort

Keep transitions less than 30″.

  • Calories out: 3724 From lifestyle:2766, From activities:958

Sunday - May 26

Bailed on the AM training at the race course site.  Calf is still tight deep in the soleous but walked the dog with a jog or two without issues.  Should be good to go tomorrow.

  • Health data: Injury: 2

Saturday - May 25

Left calf cramped up after the run last night.  Worked the heck out of it with the roller and Stick, cold packed it and compression sleeved overnight.   Sore this morning but was able to walk on it ok without issues. 

Big day for my 13 YO son, it was his 1st time mowing the yard!  Set up a deal with the neighbor to have him mow his yard too for some $, he's all over that!

  • Health data: Injury: 3

Friday - May 24

Run
  • 45m 42s
  • 5.04 miles
  • 09m 04s /Mi

Easy pace 5 miler tonight, stopped at 2.5 miles stopped watch the rocket launch. Left calf had some deep spasms during the run, couldn't stretch it out.

GPS: mi1 9:12, mi2 9:05, mi3 9:11, mi4 9:06, mi5 8:47

  • Calories out: 3308 From lifestyle:2738, From activities:570

Thursday - May 23

Bike
  • 1h 00m 33s
  • 17.03 miles
  • -----

Evening trainer ride, very warm and muggy in the garage, had a hard time with cooling until the rains came, then it became 100% humidity when they stopped, ugh!
WU 20'
MS 10' 95-100% CP, 5' RI, 5' 80-85%, 5' 85-90%, RI 1', 5' 90-95%, RI 1', 5' 95-100%
CD 3.5'

Need to take bike in for tuneup, having a hard time getting into big ring...

  • Calories out: 3467 From lifestyle:2770, From activities:697

Wednesday - May 22

Swim
  • 19m 59s
  • 900.00 yards
  • 02m 13s /100 yards

Lunch swim WO in the BY pool:
600 effort 11:40
RI 2'
300 cruise 6:19

  • Calories out: 2940 From lifestyle:2758, From activities:181

Donto's Training Log


 May 2013 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals