Bald-n-Surly

Wednesday - February 19

Swim
  • 1h 45m
  • 5400.00 yards
  • 01m 57s /100 yards

Long one. Wasn't holding a good pace during the 400s in the middle. Got better toward the end. Last 400 was 7:12. I think my mind was just wandering. Couple hundred at the beginning where my watch wasn't on so I just went up to 5400.

WU 1000k
8x(400 T-pace; 100 easy)
CD 200

Bike
  • 1h 05m 26s
  • 16.93 miles
  • 15.52 Mi/hr

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 5'

  • Calories: 3927 From fat:678.35 (73.03g, 17.27%), From Carbs:2514.67 (609.12g, 64.04%), Protein:733.98 (177.79g, 18.69%)
  • Calories out: 4069 From lifestyle:2479, From activities:1591, Net loss:-142
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 52 Hours slept: 8 Overall Workout: 3

Tuesday - February 18

Run
  • 1h 02m 21s
  • 6.97 miles
  • 08m 56s /Mi

Mental health run on a beautiful, if a little sloppy, day.

Swim
  • 32m 33s
  • 1800.00 yards
  • 01m 48s /100 yards

Pool was a cluster so I just got in and did a mile, dodging the various people.

  • Calories: 3082 From fat:726.4 (75.06g, 23.57%), From Carbs:1574.18 (366g, 51.08%), Protein:781.42 (181.68g, 25.35%)
  • Calories out: 3636 From lifestyle:2553, From activities:1083, Net loss:-554
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 53 Hours slept: 8 Overall Workout: 4

Monday - February 17

Swim
  • 55m
  • 2800.00 yards
  • 01m 58s /100 yards

WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick :10 rest
4 * 100 0:25 rest
8 * 25 kick :10 rest
5 * 50 :10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

Bike
  • 45m
  • -----
  • -----

WU: 10'
MS: 20' of ILT
CD: 15'

  • Calories: 3481 From fat:651.81 (70.95g, 18.72%), From Carbs:2225.85 (545.15g, 63.94%), Protein:603.34 (147.77g, 17.33%)
  • Calories out: 3479 From lifestyle:2531, From activities:947, Net gain:2

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

plalley's Training Log


 February 2014 
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