• Calories: 2731 From fat:806.6 (71.87g, 29.54%), From Carbs:1410.53 (282.78g, 51.65%), Protein:513.87 (103.02g, 18.82%)
Bike #1
  • 21m 54s
  • 5.06 miles
  • 13.86 Mi/hr
Run
  • 46m 40s
  • 5.01 miles
  • 09m 18s /Mi
Bike #2
  • 1h 50m 22s
  • 28.97 miles
  • 15.75 Mi/hr

hill repeats with QCC

  • Calories: 3565 From fat:1129.19 (123.6g, 31.67%), From Carbs:1709.96 (421.12g, 47.97%), Protein:725.85 (178.76g, 20.36%)
  • Calories out: 4375 From lifestyle:2470, From activities:1906, Net loss:-810
Swim
  • 1h 23m 44s
  • 4200.00 yards
  • 01m 59s /100 yards

550 WU
2x(50 closed; 50 free)
4x50 swolf
6x400 on 30 rest
4x100 on 20 rest
10x25
200 CD

Bike
  • 1h 04m 45s
  • 11.63 miles
  • 10.78 Mi/hr

evening shakeout cruise with JKL

  • Calories: 3541 From fat:1116.93 (121.38g, 31.54%), From Carbs:1598.75 (390.91g, 45.15%), Protein:825.32 (201.8g, 23.31%)
  • Calories out: 3612 From lifestyle:2489, From activities:1124, Net loss:-71

  • 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

plalley's Training Log


 July 2013 
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Time
Distance
Time
  • November's totals
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  • 2013 totals