Tulsa,OK 
Today
Overcast High 65FLow 40F
  • Temp: 55F
  • Hum: 72%
  • W: 27mph NNW
MONDAY
Sunny
High 55F
Low 31F
TUESDAY
Sunny
High 51F
Low 42F
WEDNESDAY
Sunny
High 56F
Low 33F
THURSDAY
Sunny
High 56F
Low 37F
Swim
  • 27m
  • 950.00 yards
  • 02m 50s /100 yards

Followed the scheduled workout.

Run
  • 30m 16s
  • 3.12 miles
  • 09m 42s /Mi

Good run. Slow first k then increased speed each k.
Lap Time Distance Pace/Speed AHR MHR
1 06m 41s 0.62 miles 10m 46s /mile 141 169
2 06m 07s 0.62 miles 09m 50s /mile 121 131
3 06m 02s 0.62 miles 09m 43s /mile 131 135
4 05m 40s 0.62 miles 09m 07s /mile 139 145
5 05m 37s 0.62 miles 09m 02s /mile 143 145

Ran at 6 a.m. Swam at 6 p.m.

  • Calories out: 3364 From lifestyle:2735, From activities:629
  • Health data: Hours slept: 8
Swim
  • 35m
  • 1250.00 yards
  • 02m 48s /100 yards

Supposed to complete in 31 min, took 35. Followed program. 400 WU. Did 700 continuous with sidestroke active rest vs. 650 in program. Did 150 CD vs. 200 in program.

Bike
  • 58m 26s
  • 15.57 miles
  • 15.99 Mi/hr

Followed workout directions and then added to it. Supposed to do 32 min. Did 58. It was 80 degrees and beautiful with a light 10-15 mph wind from the south. Averaged 16 mph. Workout called for 100, 110 & 120 rpm speed work. I can maintain 100-105. I have a tough time maintaining 110 and I cant do 120 without hopping up and down on my saddle. Need advice on this.

Swam at 1:00. Ate at 4:00. Biked at 6:00.

  • Calories out: 3849 From lifestyle:2709, From activities:1140
  • Health data: Hours slept: 8
Sport
  • Golf
  • -----

Road in a cart and played in a scramble tournament with good friends. Not adding time because I rode in a cart eventhough it was cart paths only and we had to slosh through the mud and puddles.

  • Calories out: 2776 From lifestyle:2776, From activities:0
  • Health data: Hours slept: 8
Run
  • 47m
  • 4.50 miles
  • 10m 26s /Mi

WU 2 min; 33 min 5.5-6.5 mph; 1 min intervals 6-5-7.5 mph w/ 1 min rest

  • Calories out: 3309 From lifestyle:2742, From activities:566
  • Health data: Hours slept: 8
Sport
  • Golf
  • -----

Played nine holes of golf, but not showing hours because I rode in the cart.

  • Calories out: 2776 From lifestyle:2776, From activities:0
  • Health data: Hours slept: 8
Run
  • 45m
  • 4.01 miles
  • 11m 13s /Mi

WU 2 minutes; 9 minute run @ 6.0 mph and .5 degree incline; 4 minute walk @ 4 mph and 8 degree incline; 10 minute run @ 6.2 mph .5 incline; 5 minute walk @ 4 mph 5.0 incline; 10 minute run @ 6.3-7.0 mph.

  • Calories out: 3286 From lifestyle:2744, From activities:542
  • Health data: Hours slept: 8

gr8hope's Training Log


 April 2013 
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Time
Distance
Time
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