Bald-n-Surly

Saturday - February 1

Friday - January 31

Swim
  • 1h 19m
  • 4000.00 yards
  • 01m 59s /100 yards

WU: 300 & 8x50on 10" rest.
MS: All are down on a 1' recovery. 1x each:
- 1000 70% effort
- 800 75% effort
- 600 80% effort
- 400 85% effort
- 200 85% effort
- 100 100% effort
CD: 200

  • Calories: 1721 From fat:348.78 (42.39g, 20.27%), From Carbs:990.85 (270.95g, 57.57%), Protein:381.37 (104.29g, 22.16%)
  • Calories out: 3234 From lifestyle:2558, From activities:676, Net loss:-1513
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Thursday - January 30

Swim
  • 1h 15m
  • 3500.00 yards
  • 02m 09s /100 yards

WU: 200 swim, kick, pull
MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
CD: 400 easy pull

  • Calories: 2502 From fat:547.71 (56.27g, 21.89%), From Carbs:1373.99 (317.63g, 54.92%), Protein:580.3 (134.15g, 23.19%)
  • Calories out: 3189 From lifestyle:2550, From activities:639, Net loss:-687
  • Health data: Sleep: 4 Stress: 1 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Wednesday - January 29

Run
  • 1h 27m 19s
  • 10.10 miles
  • 08m 38s /Mi

Nice run. First nice day we've had in a long time so better take advantage of it. Fairly taxing actually. Missed my swim because of late-breaking news though.

  • Calories: 2572 From fat:382.09 (37.66g, 14.86%), From Carbs:1633.34 (362.24g, 63.5%), Protein:556.57 (123.44g, 21.64%)
  • Calories out: 3620 From lifestyle:2548, From activities:1072, Net loss:-1048
  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Tuesday - January 28

Swim
  • 28m
  • 1500.00 yards
  • 01m 52s /100 yards

500 wu
500 paddles
10x50 on 20" rest

Bike
  • 1h 10m 02s
  • 17.89 miles
  • 15.33 Mi/hr

Learning to hate this workout....

Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
Leaving it in big ring, hardest gear, do 10' TT. Then go small ring, middle gear for 5' spinning smoothly.
Go back to big ring, hardest gear, and do another 10' TT.
Gradually work your back to your easiest gear by 1' for cool-down.

Strength
  • 20m

Stretching, planking, three-stage crunchies

  • Calories: 3215 From fat:624.12 (66.3g, 19.41%), From Carbs:1949.38 (465.91g, 60.63%), Protein:641.5 (153.32g, 19.95%)
  • Calories out: 3659 From lifestyle:2518, From activities:1141, Net loss:-444
  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Monday - January 27

Swim
  • 58m 59s
  • 3000.00 yards
  • 01m 58s /100 yards

Ran out of time so had to truncate a bit

WU 500
3x100 increase speed every 25
3x100
5x300 increase speed 1-3, 4-5
100
3x100 paddles

Bike
  • 1h 02m 06s
  • 13.89 miles
  • 13.42 Mi/hr

Trainer
10' WU
20' one leg for 1' intervals
5' spin
10' big ring push
15' ride and CD

  • Calories: 2694 From fat:681.96 (72.66g, 25.31%), From Carbs:1417.9 (339.92g, 52.63%), Protein:594.14 (142.44g, 22.05%)
  • Calories out: 3547 From lifestyle:2516, From activities:1031, Net loss:-853

Sunday - January 26

plalley's Training Log


 February 2014 
SunMonTueWedThuFriSat
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9 10 11 12 13 14 15
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals