Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 24s /100 yards

500 swim
500 drill
5x100 kick
500 pull
500 swim

Run
  • 1h 15m
  • 8.00 miles
  • -----

Did this as prescribed. Last 20 minutes weren't as pretty.

Run 75-90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 1' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

  • Calories: 3854 From fat:884.09 (94g, 22.94%), From Carbs:2155.99 (515.8g, 55.94%), Protein:813.92 (194.72g, 21.12%)
  • Calories out: 3869 From lifestyle:2541, From activities:1328, Net loss:-15
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 55 Hours slept: 7 Overall Workout: 3
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
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
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
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
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
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

plalley's Training Log


 February 2014 
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