Run
  • 45m
  • 5.00 miles
  • -----

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'

Bike
  • 45m 28s
  • 10.63 miles
  • 14.03 Mi/hr

WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
15'
CD: 10'

  • Calories: 3294 From fat:783.89 (83.44g, 23.8%), From Carbs:1952.31 (467.54g, 59.27%), Protein:557.8 (133.58g, 16.93%)
  • Calories out: 3556 From lifestyle:2578, From activities:978, Net loss:-262
  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 54 Hours slept: 8 Overall Workout: 3
Strength
  • 1h 00m

  • Calories: 2655 From fat:1241.74 (128.3g, 46.77%), From Carbs:1022.59 (237.74g, 38.52%), Protein:390.66 (90.82g, 14.71%)
  • Calories out: 2944 From lifestyle:2561, From activities:383, Net loss:-289
  • Health data: RHR: 52
Bike
  • 1h 59m 12s
  • 23.35 miles
  • 11.75 Mi/hr

Fat bike. Cold, windy, lots of ice still. But outside so not bad.

double serving bottle

  • Calories: 2741 From fat:481.11 (49.22g, 17.55%), From Carbs:1658.6 (381.79g, 60.51%), Protein:601.3 (138.41g, 21.94%)
  • Calories out: 3278 From lifestyle:2517, From activities:761, Net loss:-537
  • Health data: RHR: 54
Swim
  • 59m
  • 2900.00 yards
  • 02m 02s /100 yards

wasn't great

WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
MS: 3x100 15" rest
200 Kick
3x100 10" rest
200 Pull
3x100 5" rest
200 Easy
Sprint 16x25 FAST! 30" rest.
CD: 200

  • Calories: 3080 From fat:717.04 (63.61g, 23.28%), From Carbs:1756.55 (350.59g, 57.03%), Protein:606.41 (121.03g, 19.69%)
  • Calories out: 3064 From lifestyle:2562, From activities:502, Net gain:16
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 52 Hours slept: 8 Overall Workout: 2
Bike
  • 1h 31m 12s
  • 22.08 miles
  • 14.53 Mi/hr

20' WU
5x(5' big ring; 5' small ring)
20' spin out

triple serving infinit bottle

Run 20' on treadmill

Run
  • 20m
  • 2.00 miles
  • -----

Run off the bike on our crappy treadmill.

  • Calories: 3505 From fat:499.46 (51.75g, 14.25%), From Carbs:2344.25 (546.48g, 66.88%), Protein:661.29 (154.16g, 18.87%)
  • Calories out: 3707 From lifestyle:2523, From activities:1184, Net loss:-202
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 54 Hours slept: 8 Overall Workout: 3
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
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

plalley's Training Log


 February 2014 
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