Bike #1
  • 30m
  • 5.00 miles
  • -----
Swim
  • 1h 01m
  • 2900.00 yards
  • 02m 06s /100 yards

Did this workout....
WU: 600 (200 free, 200 kick, 200 pull).
MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300.
Next is 6x50 kick on 15" rest.
Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
CD: 200

Bike #2
  • 25m
  • 5.00 miles
  • -----

  • Calories: 2918 From fat:844.64 (88.09g, 28.95%), From Carbs:1435.26 (336.78g, 49.19%), Protein:638.1 (149.73g, 21.87%)
  • Calories out: 3624 From lifestyle:2519, From activities:1105, Net loss:-706
Bike #1
  • 30m
  • 5.00 miles
  • -----
Swim
  • 39m
  • 2000.00 yards
  • 01m 57s /100 yards

500 WU
5x(50 closed fist;50 free)
5x200

Bike #2
  • 47m 12s
  • 8.62 miles
  • 10.96 Mi/hr

  • Calories: 2748 From fat:718.42 (81.34g, 26.14%), From Carbs:1493.99 (380.57g, 54.37%), Protein:535.59 (136.43g, 19.49%)
  • Calories out: 3472 From lifestyle:2519, From activities:953, Net loss:-724
Run
  • 1h 00m 55s
  • 6.71 miles
  • 09m 04s /Mi

Beautiful day

  • Calories: 3088 From fat:681.68 (68.83g, 22.08%), From Carbs:1700.05 (386.23g, 55.05%), Protein:706.27 (160.45g, 22.87%)
  • Calories out: 3320 From lifestyle:2597, From activities:723, Net loss:-232
Run
  • 42m 25s
  • 4.90 miles
  • 08m 39s /Mi

Good run outside.

  • Calories: 3156 From fat:712.99 (71.47g, 22.59%), From Carbs:1865.46 (420.74g, 59.11%), Protein:577.55 (130.26g, 18.3%)
  • Calories out: 3146 From lifestyle:2618, From activities:528, Net gain:10
Run
  • 40m
  • 4.00 miles
  • -----

Treadmill. incline intervals with gradually increasing speed for 30 minutes.

Bike
  • 1h 00m 17s
  • 15.05 miles
  • 14.98 Mi/hr

Trainer. Intervals 10x(1 big ring; 1 small ring).

  • Calories: 2920 From fat:771.6 (76.33g, 26.42%), From Carbs:1644.76 (366.08g, 56.33%), Protein:503.64 (112.1g, 17.25%)
  • Calories out: 3665 From lifestyle:2578, From activities:1087, Net loss:-745
Bike
  • 2h 06m 32s
  • 29.98 miles
  • 14.22 Mi/hr

Trainer. Worked in keeping heart steady in good ranges for extended periods. 10 minutes slow run on treadmill after.

Run
  • 10m
  • 1.00 miles
  • -----

slow on treadmill after ride

  • Calories out: 3957 From lifestyle:2504, From activities:1453
Bike
  • 55m 38s
  • 8.09 miles
  • 8.73 Mi/hr

Cross practice for Jeff for nationals

  • Calories out: 2801 From lifestyle:2564, From activities:237

plalley's Training Log


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