Swim
  • 39m 08s
  • 2000.00 yards
  • 01m 57s /100 yards

550 WU
2x(50 catch up; 50 free)
2x(50 finger tip; 50 free)
4x75 on 5' rest
5x150 on 10' rest

Bike #1
  • 26m 28s
  • 4.54 miles
  • 10.29 Mi/hr
Bike #2
  • 51m 22s
  • 21.22 miles
  • 24.79 Mi/hr
Bike #3
  • 09m 31s
  • 1.21 miles
  • 7.63 Mi/hr

  • Calories: 3559 From fat:1066.14 (115.72g, 29.96%), From Carbs:1674.25 (408.87g, 47.04%), Protein:818.61 (199.91g, 23%)
  • Calories out: 3936 From lifestyle:2516, From activities:1420, Net loss:-377
Run
  • 45m
  • 5.00 miles
  • -----

  • Calories: 2486 From fat:658.88 (62.51g, 26.5%), From Carbs:1047.17 (223.52g, 42.12%), Protein:779.95 (166.49g, 31.37%)
  • Calories out: 3061 From lifestyle:2580, From activities:481, Net loss:-575
Bike #1
  • 52m 24s
  • 12.45 miles
  • 14.26 Mi/hr
Run
  • 47m
  • 5.01 miles
  • 09m 22s /Mi

Nice and warm. 90 with some humidity. HR spiked to 180 after about a mile. Not sure why other than the heat, slowed down and built back up and it was fine.

Swim
  • 58m 52s
  • 3000.00 yards
  • 01m 57s /100 yards

550 WU
2x(50 closed fist; 50 free)
4x50 swolf
6x250
4x75
250 CD

Bike #2
  • 36m 01s
  • 8.78 miles
  • 14.63 Mi/hr

  • Calories: 3285 From fat:833.01 (90.04g, 25.36%), From Carbs:1555.03 (378.17g, 47.34%), Protein:896.96 (218.13g, 27.3%)
  • Calories out: 4468 From lifestyle:2469, From activities:1999, Net loss:-1183

  • Calories: 2706 From fat:1146.5 (108.51g, 42.37%), From Carbs:1020.78 (217.37g, 37.72%), Protein:538.72 (114.72g, 19.91%)
Bike
  • 5h 54m 07s
  • 101.83 miles
  • 17.25 Mi/hr

Great day for riding. Overcast. Mid 80s. Pretty much same route as yesterday, just put more miles on the north end. Ran 4 off the bike. One the ride ate pack of clif blocks, two clif bars, a gatorade and stopped for a turkey sandwich at mile 40. Plan didn't call for the 100 but I had the time and the opportunity. Good roads up here so I thought I better take advantage. Both days on TT.

Run
  • 37m 52s
  • 4.01 miles
  • 09m 26s /Mi

Off the bike. Felt OK considering. Better as it went. Took a gel off the bike and water. Maybe too much water right away, had a tinge of side cramp but nothing serious.

  • Calories: 3659 From fat:1094.21 (113.56g, 29.9%), From Carbs:1834.48 (428.36g, 50.14%), Protein:730.31 (170.53g, 19.96%)
  • Calories out: 7303 From lifestyle:2321, From activities:4982, Net loss:-3644
Bike
  • 4h 24m 46s
  • 75.65 miles
  • 17.14 Mi/hr

Fairly warm and pretty windy considering it was in Minneapolis, a place where it's not normally that windy. But a good ride overall on TT bike. Legs felt pretty good and would come back nicely after recovery. Did last 15 or so on trail system to get out of wind, but the Elk Creek preserve has hills which was good work and trail offers opportunity for some bike handling practice. Hope for another significant ride tomorrow, up to 90 with a run off. We'll see how the legs respond. Nutrition on ride was package of shot blocks, naked green machine, banana, 16 oz gatorade.

  • Calories: 3869 From fat:1283.77 (134.45g, 33.18%), From Carbs:1813.75 (427.41g, 46.88%), Protein:771.48 (181.8g, 19.94%)
  • Calories out: 5809 From lifestyle:2416, From activities:3393, Net loss:-1940

  • Calories: 3067 From fat:764.54 (61.27g, 24.93%), From Carbs:995.15 (179.43g, 32.45%), Protein:1307.32 (235.71g, 42.63%)

plalley's Training Log


 July 2013 
SunMonTueWedThuFriSat
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Distance
Time
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