Bald-n-Surly

Friday - July 12

Run
  • 2h 16m 40s
  • 14.40 miles
  • 09m 29s /Mi

Good and hot, 90 degrees, sunny and windy. Nice run actually. Never too fast but steady. Forgot my HR monitor, but don't think it was ever too high. Took in about 300 calories in shot blocks and gel. Wore a belt to carry water.

  • Calories: 4230 From fat:1077.17 (111.8g, 25.47%), From Carbs:2320.66 (541.92g, 54.86%), Protein:832.16 (194.33g, 19.67%)
  • Calories out: 4064 From lifestyle:2480, From activities:1585, Net gain:166

Thursday - July 11

Swim
  • 38m 07s
  • 2000.00 yards
  • 01m 54s /100 yards

Straight without stop but within did sets of the following:
500 WU
10x(50 hard; 50 easy)
10x(25 hard; 25 easy)

Run
  • 32m 01s
  • 3.25 miles
  • 09m 50s /Mi

easy three. long tomorrow if all goes well

  • Calories: 3015 From fat:717.93 (74.32g, 23.81%), From Carbs:1658.02 (386.19g, 54.99%), Protein:639.06 (148.85g, 21.2%)
  • Calories out: 3290 From lifestyle:2551, From activities:739, Net loss:-275

Wednesday - July 10

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

Tuesday - July 9

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

Monday - July 8

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

Sunday - July 7

  • 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%)

Saturday - July 6

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

plalley's Training Log


 July 2013 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
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

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals