Bald-n-Surly

Wednesday - February 12

Swim
  • 1h 29m 37s
  • 4500.00 yards
  • 01m 59s /100 yards

WU: 300 swim, 100 kick, 150 drill
MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
CD: 100 easy

Bike
  • 1h 00m 40s
  • 14.66 miles
  • 14.50 Mi/hr

WU 10'
6x(4' hard; 2' easy)
CD 14'

  • Calories: 2889 From fat:865.84 (88.91g, 29.97%), From Carbs:1347.46 (311.34g, 46.64%), Protein:675.7 (156.12g, 23.39%)
  • Calories out: 3903 From lifestyle:2494, From activities:1409, Net loss:-1014
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 RHR: 53 Hours slept: 8 Overall Workout: 3

Tuesday - February 11

Swim
  • 48m 07s
  • 2700.00 yards
  • 01m 47s /100 yards

Had to truncate because of tight schedule
500 WU
10x100 pull on 2' intervals (1:40 average)
10x100 swim on 2' intervals (1:45 average)
200 CD

Bike
  • 1h 00m 31s
  • 14.10 miles
  • 13.98 Mi/hr

Ran out of calories about half way through

  • Calories: 2870 From fat:574.48 (60.06g, 20.02%), From Carbs:1735.75 (408.32g, 60.48%), Protein:559.77 (131.68g, 19.5%)
  • Calories out: 3646 From lifestyle:2536, From activities:1110, Net loss:-776
  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 3 RHR: 55 Hours slept: 7 Overall Workout: 4

Monday - February 10

Run
  • 45m
  • 5.00 miles
  • -----

Worked up to 7 pace, held for about 6 minutes, and then cooled down.

Missed the swim today. One pool closed. The other full and then work took over and ruined my day.

Strength
  • 15m

Core work on machines after run

  • Calories: 1821 From fat:426.34 (51.39g, 23.41%), From Carbs:1017.5 (275.95g, 55.88%), Protein:377.16 (102.29g, 20.71%)
  • Calories out: 3172 From lifestyle:2590, From activities:581, Net loss:-1351
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 53 Hours slept: 8 Overall Workout: 4

Sunday - February 9

Sport
  • Cross-Country Skiing
  • 58m

Three miles. I'm pretty bad at skiing.

  • Calories: 2095 From fat:784.92 (79.36g, 37.47%), From Carbs:962.68 (219g, 45.95%), Protein:347.4 (79.03g, 16.58%)
  • Calories out: 3070 From lifestyle:2574, From activities:496, Net loss:-975
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 RHR: 53 Hours slept: 7 Overall Workout: 3

Saturday - February 8

Bike
  • 1h 01m 48s
  • 14.26 miles
  • 13.84 Mi/hr

Trainer

  • Calories: 2338 From fat:396.73 (41.16g, 16.97%), From Carbs:1512.52 (353.09g, 64.69%), Protein:428.74 (100.09g, 18.34%)
  • Calories out: 3046 From lifestyle:2527, From activities:519, Net loss:-708
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 RHR: 57 Hours slept: 11

Friday - February 7

Swim
  • 1h 09m
  • 3500.00 yards
  • 01m 58s /100 yards

WU: 300
MS: Pulling 4x250 on 30"
10x100 Pace @75% effort w/ 20" rest.
200 kick
8x100 Pace 85% 25" rest.
CD: 200

  • Calories: 2987 From fat:701.87 (71.25g, 23.5%), From Carbs:1628.59 (371.97g, 54.52%), Protein:656.55 (149.95g, 21.98%)
  • Calories out: 3128 From lifestyle:2543, From activities:585, Net loss:-141
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Thursday - February 6

Run
  • 1h 15m
  • 8.00 miles
  • 09m 22s /Mi

Treadmill

4x(2' 5k; 2' marathon) in the middle.

5k=7 pace
Marathon=9 pace

Swim
  • 1h 21m
  • 4000.00 yards
  • 02m 01s /100 yards

Low energy throughout.....

WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 easy non-free

  • Calories: 2983 From fat:609.11 (63.91g, 20.42%), From Carbs:1594.01 (376.34g, 53.44%), Protein:779.87 (184.12g, 26.14%)
  • Calories out: 4092 From lifestyle:2511, From activities:1581, Net loss:-1109
  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 54 Hours slept: 8 Overall Workout: 3

plalley's Training Log


 February 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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