Bald-n-Surly

Monday - February 3

Run
  • 35m
  • 4.00 miles
  • -----

Trainer. But with new shoes.
Worked up from 10 pace to 6:40 and back down.

Swim
  • 1h 05m
  • 3250.00 yards
  • 02m /100 yards

WU: 400
MS: 6x75 on 20" rest - moderate pace.
12x100 on 10" rest.
200 easy.
8x100 30" rest. The 100 is swum as follows:
- 1st 25 is drill.
- The 2nd 25 is kick (no board).
- The 3rd 25 is swim.
- And the 4th 25 is sprint.
CD: 200.

Strength
  • 45m

  • Calories: 2692 From fat:581.49 (58.01g, 21.6%), From Carbs:1493.57 (335.27g, 55.48%), Protein:616.95 (138.49g, 22.92%)
  • Calories out: 3764 From lifestyle:2533, From activities:1231, Net loss:-1072
  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 58 Hours slept: 8 Overall Workout: 4

Sunday - February 2

Bike
  • 1h 05m 05s
  • 16.00 miles
  • 14.75 Mi/hr

switched my Saturday to Sunday.

Sport
  • Cross-Country Skiing
  • 1h 00m

Since I have little experience in this sport, I work real hard.

  • Calories out: 3716 From lifestyle:2513, From activities:1204
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Saturday - February 1

Friday - January 31

Swim
  • 1h 19m
  • 4000.00 yards
  • 01m 59s /100 yards

WU: 300 & 8x50on 10" rest.
MS: All are down on a 1' recovery. 1x each:
- 1000 70% effort
- 800 75% effort
- 600 80% effort
- 400 85% effort
- 200 85% effort
- 100 100% effort
CD: 200

  • Calories: 1721 From fat:348.78 (42.39g, 20.27%), From Carbs:990.85 (270.95g, 57.57%), Protein:381.37 (104.29g, 22.16%)
  • Calories out: 3234 From lifestyle:2558, From activities:676, Net loss:-1513
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Thursday - January 30

Swim
  • 1h 15m
  • 3500.00 yards
  • 02m 09s /100 yards

WU: 200 swim, kick, pull
MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
CD: 400 easy pull

  • Calories: 2502 From fat:547.71 (56.27g, 21.89%), From Carbs:1373.99 (317.63g, 54.92%), Protein:580.3 (134.15g, 23.19%)
  • Calories out: 3189 From lifestyle:2550, From activities:639, Net loss:-687
  • Health data: Sleep: 4 Stress: 1 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Wednesday - January 29

Run
  • 1h 27m 19s
  • 10.10 miles
  • 08m 38s /Mi

Nice run. First nice day we've had in a long time so better take advantage of it. Fairly taxing actually. Missed my swim because of late-breaking news though.

  • Calories: 2572 From fat:382.09 (37.66g, 14.86%), From Carbs:1633.34 (362.24g, 63.5%), Protein:556.57 (123.44g, 21.64%)
  • Calories out: 3620 From lifestyle:2548, From activities:1072, Net loss:-1048
  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Tuesday - January 28

Swim
  • 28m
  • 1500.00 yards
  • 01m 52s /100 yards

500 wu
500 paddles
10x50 on 20" rest

Bike
  • 1h 10m 02s
  • 17.89 miles
  • 15.33 Mi/hr

Learning to hate this workout....

Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
Leaving it in big ring, hardest gear, do 10' TT. Then go small ring, middle gear for 5' spinning smoothly.
Go back to big ring, hardest gear, and do another 10' TT.
Gradually work your back to your easiest gear by 1' for cool-down.

Strength
  • 20m

Stretching, planking, three-stage crunchies

  • Calories: 3215 From fat:624.12 (66.3g, 19.41%), From Carbs:1949.38 (465.91g, 60.63%), Protein:641.5 (153.32g, 19.95%)
  • Calories out: 3659 From lifestyle:2518, From activities:1141, Net loss:-444
  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 4

plalley's Training Log


 February 2014 
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