Bald-n-Surly

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

Friday - July 5

Bike
  • 4h 24m 46s
  • 75.65 miles
  • 17.14 Mi/hr

Fairly warm and pretty windy considering it was in Minneapolis, a place where it's not normally that windy. But a good ride overall on TT bike. Legs felt pretty good and would come back nicely after recovery. Did last 15 or so on trail system to get out of wind, but the Elk Creek preserve has hills which was good work and trail offers opportunity for some bike handling practice. Hope for another significant ride tomorrow, up to 90 with a run off. We'll see how the legs respond. Nutrition on ride was package of shot blocks, naked green machine, banana, 16 oz gatorade.

  • Calories: 3869 From fat:1283.77 (134.45g, 33.18%), From Carbs:1813.75 (427.41g, 46.88%), Protein:771.48 (181.8g, 19.94%)
  • Calories out: 5809 From lifestyle:2416, From activities:3393, Net loss:-1940

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

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