Bald-n-Surly

Monday - July 1

Bike #1
  • 25m
  • 5.00 miles
  • -----
Run
  • 43m 44s
  • 5.02 miles
  • 08m 42s /Mi

Noon group

Swim
  • 1h 21m 57s
  • 4150.00 yards
  • 01m 58s /100 yards

550 WU
2x(50 closed fist; 50 free)
2x(50 behind back water touch; 50 free)
6x400 endurance
4x100 threshold
8x25 form, fast form
200 CD

Bike #2
  • 38m 57s
  • 8.54 miles
  • 13.16 Mi/hr

  • Calories: 3588 From fat:1015.84 (106.59g, 28.31%), From Carbs:1894.71 (447.31g, 52.81%), Protein:677.45 (159.93g, 18.88%)
  • Calories out: 4284 From lifestyle:2458, From activities:1826, Net loss:-696

Sunday - June 30

Bike
  • 2h 14m 38s
  • 40.20 miles
  • 17.92 Mi/hr

Back on TT bike. Felt fine. Would have liked a couple more hours.

  • Calories out: 4238 From lifestyle:2513, From activities:1725

Saturday - June 29

Bike
  • 48m 01s
  • 17.42 miles
  • 21.77 Mi/hr

Spoke-n-Sport crit

  • Calories out: 3398 From lifestyle:2578, From activities:820
  • RACE DAY: MinneMan Triathlon - Olympic Course

Friday - June 28

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

Straight. Concentrated on not crossing and head position. Felt pretty good.

Run
  • 42m 30s
  • 5.00 miles
  • 08m 30s /Mi

Noon group. warm

  • Calories: 1911 From fat:415.92 (47.57g, 21.76%), From Carbs:1147.47 (295.31g, 60.05%), Protein:347.61 (89.46g, 18.19%)
  • Calories out: 3572 From lifestyle:2513, From activities:1059, Net loss:-1661

Thursday - June 27

Run
  • 1h 05m
  • 7.01 miles
  • 09m 16s /Mi

Still pretty warm but not bad.

  • Calories: 2762 From fat:982.76 (97.39g, 35.58%), From Carbs:1268.92 (282.93g, 45.94%), Protein:510.32 (113.79g, 18.48%)
  • Calories out: 3329 From lifestyle:2565, From activities:763, Net loss:-567

Wednesday - June 26

Bike #1
  • 36m 58s
  • 8.51 miles
  • 13.81 Mi/hr
Run
  • 1h 50m 16s
  • 12.23 miles
  • 09m 01s /Mi

Pretty warm, mid 80s with clear skies made for a good workout. Haven't had much warm weather running and it took it's toll but I felt like I held up pretty well. Some water fountain to water fountain stages in the last few miles.

Bike #2
  • 56m 43s
  • 14.40 miles
  • 15.23 Mi/hr
Swim
  • 42m 46s
  • 2400.00 yards
  • 01m 46s /100 yards

500 WU
10x100 at MaxO2 on 60 rest
500 endurance
300 endurance
100 CD

Kind of an odd workout but they were going to shut down the pool and I wasn't sure how much time I had so I got the intervals in and just kept going. I think the couple adjustments made earlier this week helped a lot. Feel a lot smoother, more efficient. 100s were all in 1:35-37 range with 32 at the end and I wasn't flailing around to do it.

  • Calories: 3887 From fat:1032.44 (109.57g, 26.56%), From Carbs:2075 (495.49g, 53.38%), Protein:779.56 (186.15g, 20.06%)
  • Calories out: 4999 From lifestyle:2402, From activities:2598, Net loss:-1112

Tuesday - June 25

Run
  • 45m 06s
  • 5.08 miles
  • 08m 52s /Mi

  • Calories: 3326 From fat:757.45 (81.12g, 22.77%), From Carbs:1788.04 (430.85g, 53.76%), Protein:780.51 (188.07g, 23.47%)
  • Calories out: 3116 From lifestyle:2566, From activities:551, Net gain:210

plalley's Training Log


 July 2013 
SunMonTueWedThuFriSat
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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

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