Bald-n-Surly

Saturday - July 20

Swim
  • 20m
  • 1000.00 yards
  • 02m /100 yards

Lake Michigan warm up for Sunday race.
Today I ate a bagel with egg and cheese; chicken quesadillas; jimmy john's turkey on wheat; noodles and butter at noodles; a couple power bars harvest; lots of water with Nuun.

Bike
  • 35m
  • 10.00 miles
  • 17.10 Mi/hr

  • Calories out: 3117 From lifestyle:2573, From activities:545

Friday - July 19

Run
  • 30m
  • 3.00 miles
  • -----

Ran a little of the route in Racine along lakefront. Mostly travel day.

  • Calories: 3233 From fat:1073.32 (108.56g, 33.2%), From Carbs:1455.84 (331.32g, 45.03%), Protein:703.85 (160.18g, 21.77%)
  • Calories out: 2912 From lifestyle:2592, From activities:320, Net gain:321

Thursday - July 18

Bike
  • 57m 44s
  • 12.68 miles
  • 13.18 Mi/hr
Swim
  • 20m
  • 1000.00 yards
  • 02m /100 yards

  • Calories: 3114 From fat:976.43 (95.05g, 31.36%), From Carbs:1302.91 (285.36g, 41.84%), Protein:834.66 (182.8g, 26.8%)
  • Calories out: 3220 From lifestyle:2556, From activities:664, Net loss:-106

Wednesday - July 17

  • 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%)

Tuesday - July 16

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

Monday - July 15

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

Sunday - July 14

  • 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%)

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

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