• Calories: 2457 From fat:919.55 (86.73g, 37.43%), From Carbs:995.77 (211.33g, 40.53%), Protein:541.67 (114.96g, 22.05%)
Bike
  • 4h 16m 22s
  • 80.59 miles
  • 18.86 Mi/hr

Few miles that didn't get included because I didn't turn my Garmin back on but it's not more than 3-4. Good ride. Ran 20 minutes off the bike and that seemed OK. Pretty warm again, about 90 with 60 percent humidity. Tried out the new Air Attack helmet with shield. Like that better than traditional with glasses. Get some sweat drops inside but not bad. It's also a little heavier. Ride nutrition: two packages of shot blocks (400 calories); one shot (100); one sport beans (100); three bottles of water with Nuun; three bottles of straight water.

Run
  • 20m
  • 2.00 miles
  • -----

off the bike. distance estimated.

  • Calories: 3584 From fat:1352.63 (140.87g, 37.74%), From Carbs:1508.34 (353.43g, 42.09%), Protein:723.03 (169.42g, 20.17%)
  • Calories out: 5906 From lifestyle:2407, From activities:3499, Net loss:-2322
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
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
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

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   
 
Time
Distance
Time
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals