Bald-n-Surly

Thursday - July 4

  • 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%)

Wednesday - July 3

Run
  • 2h 10m 03s
  • 14.27 miles
  • 09m 06s /Mi

good run. Steady. Had a couple off miles in the middle but finished ok. Pretty warm, 80, and sunny.

  • Calories: 3390 From fat:738.55 (70.84g, 21.79%), From Carbs:1814.77 (391.66g, 53.53%), Protein:836.69 (180.57g, 24.68%)
  • Calories out: 3987 From lifestyle:2481, From activities:1506, Net loss:-597

Tuesday - July 2

Bike #1
  • 51m 07s
  • 10.53 miles
  • 12.36 Mi/hr
Run
  • 1h 08m 23s
  • 8.01 miles
  • 08m 32s /Mi

Good run. Warm.

Swim
  • 46m 13s
  • 2500.00 yards
  • 01m 51s /100 yards

550 WU
2x(50 catch up; 50 free)
2x(50 finger tip; 50 free)
10x100 max 02
250
300 CD

Bike #2
  • 38m 13s
  • 8.57 miles
  • 13.45 Mi/hr

  • Calories: 3672 From fat:855.2 (90.28g, 23.29%), From Carbs:1952.91 (463.87g, 53.18%), Protein:863.89 (205.2g, 23.53%)
  • Calories out: 4457 From lifestyle:2433, From activities:2024, Net loss:-785

Monday - July 1

Bike #1
  • 25m
  • 5.00 miles
  • -----
Run
  • 43m 44s
  • 5.02 miles
  • 08m 42s /Mi

Noon group

Swim
  • 1h 21m 57s
  • 4150.00 yards
  • 01m 58s /100 yards

550 WU
2x(50 closed fist; 50 free)
2x(50 behind back water touch; 50 free)
6x400 endurance
4x100 threshold
8x25 form, fast form
200 CD

Bike #2
  • 38m 57s
  • 8.54 miles
  • 13.16 Mi/hr

  • Calories: 3588 From fat:1015.84 (106.59g, 28.31%), From Carbs:1894.71 (447.31g, 52.81%), Protein:677.45 (159.93g, 18.88%)
  • Calories out: 4284 From lifestyle:2458, From activities:1826, Net loss:-696

Sunday - June 30

Bike
  • 2h 14m 38s
  • 40.20 miles
  • 17.92 Mi/hr

Back on TT bike. Felt fine. Would have liked a couple more hours.

  • Calories out: 4238 From lifestyle:2513, From activities:1725

Saturday - June 29

Bike
  • 48m 01s
  • 17.42 miles
  • 21.77 Mi/hr

Spoke-n-Sport crit

  • Calories out: 3398 From lifestyle:2578, From activities:820
  • RACE DAY: MinneMan Triathlon - Olympic Course

Friday - June 28

Swim
  • 1h 04m
  • 3200.00 yards
  • 02m /100 yards

Straight. Concentrated on not crossing and head position. Felt pretty good.

Run
  • 42m 30s
  • 5.00 miles
  • 08m 30s /Mi

Noon group. warm

  • Calories: 1911 From fat:415.92 (47.57g, 21.76%), From Carbs:1147.47 (295.31g, 60.05%), Protein:347.61 (89.46g, 18.19%)
  • Calories out: 3572 From lifestyle:2513, From activities:1059, Net loss:-1661

plalley's Training Log


 July 2013 
SunMonTueWedThuFriSat
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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