Bald-n-Surly

Wednesday - April 16

Swim
  • 56m
  • 2500.00 yards
  • 02m 14s /100 yards

WU: 100 breast/100 free/50 fly or free if you don't do fly well/50 kick.
MS: 5x200 free at T pace, 30" rest between.
5x200 pull w/paddles, 15" rest between.
CD: 200 backstroke easy.

  • Calories: 1706 From fat:407.82 (49.39g, 23.91%), From Carbs:1040.24 (283.45g, 60.98%), Protein:257.94 (70.29g, 15.12%)
  • Calories out: 3041 From lifestyle:2564, From activities:477, Net loss:-1335

Tuesday - April 15

Bike #1
  • 25m
  • 5.00 miles
  • -----
Bike #2
  • 53m
  • 14.00 miles
  • 15.85 Mi/hr
Bike #3
  • 1h 40m 46s
  • 23.34 miles
  • 13.90 Mi/hr

Trainer

Strength
  • 45m

Mostly core and legs with some shoulders and back.

kind of weird, but I patched together about three hours of riding, outside and inside. It was a tough day out with because of 30+ winds so i was happy to get what I got. Trainer session wasn't bad. Five 15 minute segments building to a zone 4-5 peak and then recover and then build.

  • Calories: 3490 From fat:770.08 (83.88g, 22.07%), From Carbs:2120.04 (519.59g, 60.75%), Protein:599.88 (147.02g, 17.19%)
  • Calories out: 4497 From lifestyle:2484, From activities:2012, Net loss:-1007

Monday - April 14

Bike #1
  • 25m
  • 5.00 miles
  • -----
Run
  • 45m
  • 4.50 miles
  • -----

-Easy run warmup for 15'
Drills
1. High knees
2. Butt kicks
3. Skipping
4. 2x Karaoke/grapevines
5. 2x High knee>>happy feet
6. 2x 90 step Strides
Easy run back 15

Swim
  • 1h 00m
  • 3700.00 yards
  • -----

Had to cut 300 because the pool closed -- again

WU: Swim 300 free easy + 200 drill of choice
MS: 8x75, build from easy to FAST by last one w/10 sec rest.
1000 pull easy then 1 min rest then 8x75, decrease from FAST to easier by last one w/10 sec rest
500 pull easy
CD: 500 choice

Bike #2
  • 25m
  • 5.00 miles
  • -----

  • Calories: 3553 From fat:1226.19 (141.06g, 34.51%), From Carbs:1553.98 (402.24g, 43.74%), Protein:772.83 (200.04g, 21.75%)
  • Calories out: 4076 From lifestyle:2529, From activities:1546, Net loss:-523

Sunday - April 13

Strength
  • 30m

stretching, push ups, crunches, plank

  • Calories: 2597 From fat:999.07 (101.39g, 38.47%), From Carbs:1157.93 (264.39g, 44.59%), Protein:440 (100.47g, 16.94%)
  • Calories out: 2775 From lifestyle:2583, From activities:192, Net loss:-178

Saturday - April 12

Run #1
  • 13m 15s
  • 1.46 miles
  • 09m 04s /Mi

5k warm up

Run #2
  • 19m 56s
  • 3.05 miles
  • 06m 32s /Mi

5k - PR
Also served as threshold test. Average HR 175

Run #3
  • 05m 27s
  • 0.51 miles
  • 10m 41s /Mi

5k cool down

Bike
  • 3h 28m 40s
  • 60.28 miles
  • 17.33 Mi/hr

QCC training ride. Some hard riding. Windy. Hilly.

  • Calories: 4653 From fat:1200.16 (108.92g, 25.79%), From Carbs:2698.61 (551.04g, 58%), Protein:754.23 (154.01g, 16.21%)
  • Calories out: 5618 From lifestyle:2421, From activities:3197, Net loss:-965

Friday - April 11

  • Calories: 2633 From fat:745.2 (66.32g, 28.3%), From Carbs:1215.91 (243.47g, 46.18%), Protein:671.89 (134.54g, 25.52%)
  • Calories out: 2606 From lifestyle:2606, From activities:0, Net gain:27

Thursday - April 10

Swim
  • 34m
  • 1700.00 yards
  • 02m /100 yards

300 swim
3x100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim. (See SAD: Single Arm Drills)
1000 straight swim alternating T-pace 50s with easy-pace 50s.
100 swim good form.

Bike
  • 1h 46m 17s
  • 29.02 miles
  • 16.38 Mi/hr

Longer than planned but still pretty low key. Easy spin.

  • Calories: 3223 From fat:693.47 (68.86g, 21.52%), From Carbs:1320 (294.9g, 40.96%), Protein:1209.53 (270.22g, 37.53%)
  • Calories out: 4148 From lifestyle:2501, From activities:1647, Net loss:-925

plalley's Training Log


 April 2014 
SunMonTueWedThuFriSat
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6 7 8 9 10 11 12
13 14 15 16 17 18 19
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals