Bald-n-Surly

Saturday - September 14

Friday - September 13

Run
  • 31m
  • -----
  • -----

hills and stairs at Terrace Park

  • Calories out: 2922 From lifestyle:2591, From activities:331

Thursday - September 12

Bike
  • 1h 06m 16s
  • 13.06 miles
  • 11.82 Mi/hr

Cross practice - Couple 15 minutes sessions of hard effort in there.

  • Calories out: 2989 From lifestyle:2564, From activities:425

Wednesday - September 11

Bike
  • 44m 09s
  • 8.84 miles
  • 12.01 Mi/hr

Cross practice

  • Calories out: 2958 From lifestyle:2581, From activities:377

Tuesday - September 10

Monday - September 9

Sunday - September 8

Swim
  • 1h 22m 36s
  • 4641.89 yards
  • 01m 47s /100 yards

IMWI swim. 10 mph east wind made for some chop on the long stretch but overall not bad. Normal biting and kicking and scratching. I actually could swim straight when I could go unimpeded. The radical direction changes were to find better space.

Bike
  • 6h 05m 23s
  • 111.59 miles
  • 18.32 Mi/hr

Didn't hammer. Stayed in my HR zones and didn't do anything stupid. The hills are wicked, especially the second time around. People were complaining about the wind but I didn't really struggle with it.

Run
  • 4h 45m 43s
  • 26.42 miles
  • 10m 48s /Mi

Not great. Ran fine the first half with some sub 9s and a lot in the 9s. But suffered with GI throughout. More pressure than anything. Made nutrition difficult. Had to abandon clif blocks in favor of bananas and such. Didn't really clear up until about mile 20 but by then the damage was done. Legs were pretty shelled in last 5 or so. Some very steep hills on the course that I had to walk the second time. I think the problem may be depending too much on clif blocks on the bike. A man can only eat so many of those. Ensure seemed to be OK, but not great. Just Coke and water in the last five.

  • Calories out: 10592 From lifestyle:2066, From activities:8527
  • RACE DAY: Ironman Wisconsin

plalley's Training Log


 September 2013 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals