Tulsa,OK 
Today
Sunny High 73FLow 48F
  • Temp: 55F
  • Hum: 58%
  • W: 9mph NW
FRIDAY
Sunny
High 53F
Low 31F
SATURDAY
Sunny
High 54F
Low 39F
SUNDAY
Sunny
High 61F
Low 48F
MONDAY
Patchy rain nearby
High 64F
Low 58F
Bad sleep last night. I'm having trouble sleeping after swims. My sinuses are swelling and I have trouble breathing through my nose. Considering taking a Benadryl before bed. Ideas? Opinions?

  • Calories out: 2782 From lifestyle:2782, From activities:0
  • Health data: Hours slept: 8
Swim
  • 35m
  • 1300.00 yards
  • 02m 41s /100 yards

Followed program. Did 4x100 WU. Did 700 continuous with active rest 75 FS 25 SS. 2x100 CD.

Bike
  • 41m 04s
  • 10.40 miles
  • 15.19 Mi/hr

Cool evening ride. Mostly flat until end. Went to find Cry Baby Hill that they ride in the Tulsa Tough Criterium. Think I found it and didn't cry.

Swim at noon. Bike at 6:30. Starting week two of 16. Pretty happy with week one.

  • Calories out: 3519 From lifestyle:2727, From activities:792
  • Health data: Hours slept: 8
Bike
  • 45m 01s
  • 12.00 miles
  • 15.99 Mi/hr

Had to do spin bike at health center because of rain and cold weather. Input distance based on 16 mph pace. Followed the workout program of 10 min WU; 20 min of .5' at VO2 max and .5' rest. 20 repetitions. Then 5 min at 90 RPM followed by 10 minute CD.

Run
  • 25m 04s
  • 2.50 miles
  • 10m 02s /Mi

Ran on indoor track. Used the outside lane that is uneven, banked and up and down. Approximately 2.5 miles total.

Did these two workouts as a Brick. Went straight from spin bike to indoor track. Feel good, but I think a Saturday nap is in order.

  • Calories out: 3686 From lifestyle:2731, From activities:955
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Rest Day!!! No sleep last night. Sinuses clogged after swim and couldn't breathe through my nose. Shoulders and back were sore. Also, my feet and ankles cramp at times while I'm swimming.

  • Calories out: 2866 From lifestyle:2866, From activities:0
  • Health data: Sleep: 1 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 1
Swim
  • 50m
  • 1550.00 yards
  • 03m 14s /100 yards

Completed entire workout as outlined, but it took me 50 minutes rather than the 39 outlined. Once again, I'll never be fast, but I will always finish.

  • Calories out: 3162 From lifestyle:2740, From activities:422
  • Health data: Hours slept: 8
Bike
  • 57m 58s
  • 15.88 miles
  • 16.44 Mi/hr

Tried to follow the program. Legs were mush at the end. I was surprised. Slept well last night. I should sleep well again tonight.
Lap Time Distance Pace/Speed AHR MHR
1 19m 02s 5.00 miles 15.76 mph 114 125
2 18m 00s 5.00 miles 16.67 mph 123 129
3 16m 33s 5.00 miles 18.13 mph 117 125
4 04m 24s 0.88 miles 11.95 mph 113 130

  • Calories out: 3573 From lifestyle:2735, From activities:838
  • Health data: Hours slept: 8
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

gr8hope's Training Log


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