Run
  • 45m 58s
  • 4.80 miles
  • 09m 34s /Mi

hot, slow and easy

  • Calories: 2743 From fat:582.41 (60.34g, 21.23%), From Carbs:1648.65 (384.29g, 60.1%), Protein:511.95 (119.33g, 18.66%)
  • Calories out: 3106 From lifestyle:2569, From activities:538, Net loss:-363
Bike #1
  • 22m 31s
  • 4.93 miles
  • 13.14 Mi/hr
Run
  • 1h 06m 36s
  • 7.06 miles
  • 09m 25s /Mi
Bike #2
  • 51m 45s
  • 12.85 miles
  • 14.90 Mi/hr

  • Calories: 2795 From fat:644.28 (72.34g, 23.05%), From Carbs:1555.61 (392.97g, 55.66%), Protein:595.11 (150.33g, 21.29%)
  • Calories out: 4001 From lifestyle:2487, From activities:1514, Net loss:-1206
Bike
  • 3h 07m 29s
  • 61.13 miles
  • 19.56 Mi/hr

hot and windy, 30 mph out of the south. Good workout though. Welcome back to SD. Four bottles, two with Nuun. One Ensure and One pack of clif blocks. Wanted to try the ensure. It was fine. No ill effects.

  • Calories out: 4476 From lifestyle:2474, From activities:2002
Run
  • 46m 26s
  • 5.08 miles
  • 09m 08s /Mi

feeling pretty good, actually.

  • Calories out: 3125 From lifestyle:2579, From activities:545
Run
  • 1h 06m 59s
  • 7.21 miles
  • 09m 17s /Mi

felt good... until I got stung by a bee on the lip at mile 6. This week I've been trying to work some quicker pace in the middle of the runs.

  • Calories out: 3351 From lifestyle:2564, From activities:787
Swim
  • 44m 47s
  • 2537.10 yards
  • 01m 46s /100 yards

Pretty good actually. In Lake Michigan. Wave were a lot smaller than the Racine race, and it shows, though they were probably 2-3 when I got done. Gave me a good vibe about the IMWI swim. Worked at sighting, though the shore in Door County was pretty contiguous treeline so it was tough to pick out landmarks. My map wasn't exactly straight but better I think.

  • Calories out: 3011 From lifestyle:2581, From activities:430
Run
  • 3h 02m 01s
  • 19.01 miles
  • 09m 34s /Mi

Not so bad. Mostly on packed limestone trail, which was nice. two packs of clif blocks and a power bar beforehand.

Bike
  • 1h 00m
  • 10.00 miles
  • -----

easy trail ride after the run

  • Calories out: 5212 From lifestyle:2433, From activities:2779

plalley's Training Log


 August 2013 
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Time
Distance
Time
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