Bald-n-Surly

Thursday - April 24

  • Calories out: 2606 From lifestyle:2606, From activities:0

Wednesday - April 23

Swim
  • 1h 04m
  • 3250.00 yards
  • 01m 58s /100 yards

Seemed good. #7 pace was 1:38 or so. Hit 1:35 pretty consistently.

WU: 500 swim easy. 9 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set.
300 kick steady effort.
CD: 500 easy swim.

  • Calories: 2538 From fat:688.62 (68.2g, 27.13%), From Carbs:1236.06 (275.42g, 48.7%), Protein:613.31 (136.66g, 24.17%)
  • Calories out: 3103 From lifestyle:2558, From activities:545, Net loss:-565

Tuesday - April 22

Bike #1
  • 20m
  • 5.00 miles
  • -----
Bike #2
  • 55m
  • 14.00 miles
  • -----
Run
  • 49m
  • 5.00 miles
  • -----

Off the bike. Slow, working on form. Wore the Newtons for first two miles. Fairly sluggish.

Strength
  • 20m

stretching, abs, plank

  • Calories: 3339 From fat:958.12 (98.24g, 28.69%), From Carbs:1427.14 (329.23g, 42.74%), Protein:953.74 (220.02g, 28.56%)
  • Calories out: 3946 From lifestyle:2498, From activities:1448, Net loss:-607

Monday - April 21

Bike #1
  • 25m
  • 5.00 miles
  • -----
Run
  • 1h 00m
  • 5.60 miles
  • -----

Did this. 2x all drills except 3x strides.

-Easy run warmup for 15-20'
-Drills are to be done on a soft surface; even grass or packed dirt for example
-Concentrate on exaggerated good form in each of the exercises as opposed to speed.
-Drill distance is generally 50-60m
-Recovery is an easy jog/walk back, not a run.

Sample Workout
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapevines 1-2x each direction for 50-60yards. This is running sideways, trailing leg goes behind, then in front.
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

Swim
  • 36m
  • 2000.00 yards
  • 01m 48s /100 yards

Did this. TT was 17:02. Kind of pissed me off because I thought I could get under 17. T-pace of 1:41.

WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Bike #2
  • 22m
  • 5.00 miles
  • 13.64 Mi/hr

  • Calories: 2811 From fat:749.12 (84.85g, 26.65%), From Carbs:1442.45 (367.6g, 51.31%), Protein:619.42 (157.85g, 22.04%)
  • Calories out: 3936 From lifestyle:2499, From activities:1437, Net loss:-1125

Sunday - April 20

Bike
  • 1h 00m
  • 12.00 miles
  • -----

Easy ride with JKL

Two holiday gatherings made nutrition logging impossible. That's all we really need to know.

  • Calories out: 3200 From lifestyle:2561, From activities:639

Saturday - April 19

Bike
  • 3h 32m 27s
  • 63.14 miles
  • 17.83 Mi/hr

QCC training ride - 3 serving Infinit bottle - 900 calories. Felt pretty good. We fought some wind, probably 20 mph but not too bad.

Run
  • 27m 53s
  • 3.01 miles
  • 09m 15s /Mi

Brick. Felt decent. Legs came around nicely. A little stomach pressure but it faded in mile 2. Mile 3 was good - 8:22.

  • Calories: 4238 From fat:941.15 (95.24g, 22.21%), From Carbs:2649.92 (603.34g, 62.53%), Protein:646.93 (147.29g, 15.26%)
  • Calories out: 5467 From lifestyle:2427, From activities:3040, Net loss:-1229

Friday - April 18

Swim
  • 1h 04m
  • 3200.00 yards
  • 02m /100 yards

Did this as written, the 200s on 3:30 were tough. I couldn't hit that consistently.

WU: 400 swim, 300 kick, 200 pull, 100 non-free. MS: 4x( 200 steady on 3:30 then 4x50 on 1:00)
-1st set of 50's drill
-2nd set of 50's descend 1-4
-3rd set of 50's ez/fast/ez/fast
-4th set of 50's all fast.
200 easy pull. 8x25 build, fast.
CD: 200

  • Calories: 2991 From fat:782.75 (77.49g, 26.17%), From Carbs:1468.93 (327.2g, 49.11%), Protein:739.32 (164.68g, 24.72%)
  • Calories out: 3103 From lifestyle:2558, From activities:545, Net loss:-112

plalley's Training Log


 April 2014 
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  • April's totals
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