Bald-n-Surly

Sunday - February 16

Saturday - February 15

Bike
  • 1h 30m 50s
  • 22.14 miles
  • 14.62 Mi/hr

Trainer. Ran 10 minutes off the bike on treadmill.

Run
  • 10m
  • -----
  • -----

treadmill

Sport
  • Cross-Country Skiing
  • 1h 00m

  • Calories: 2974 From fat:737.59 (74.74g, 24.8%), From Carbs:1472.02 (335.6g, 49.5%), Protein:764.4 (174.27g, 25.7%)
  • Calories out: 4053 From lifestyle:2475, From activities:1577, Net loss:-1079
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 52 Hours slept: 9 Overall Workout: 3

Friday - February 14

Swim
  • 1h 01m 28s
  • 3200.00 yards
  • 01m 55s /100 yards

WU: 300
MS:
Free 12x25 on 10" rest
400 easy
4x100 RI: 10"
4x100 RI: 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy.
CD: 200 easy

  • Calories: 3234 From fat:892.87 (92.46g, 27.61%), From Carbs:1752.29 (408.28g, 54.18%), Protein:588.85 (137.2g, 18.21%)
  • Calories out: 3162 From lifestyle:2571, From activities:591, Net gain:72
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 52 Hours slept: 7 Overall Workout: 3

Thursday - February 13

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

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

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