Bald-n-Surly

Thursday - February 6

Run
  • 1h 15m
  • 8.00 miles
  • 09m 22s /Mi

Treadmill

4x(2' 5k; 2' marathon) in the middle.

5k=7 pace
Marathon=9 pace

Swim
  • 1h 21m
  • 4000.00 yards
  • 02m 01s /100 yards

Low energy throughout.....

WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 easy non-free

  • Calories: 2983 From fat:609.11 (63.91g, 20.42%), From Carbs:1594.01 (376.34g, 53.44%), Protein:779.87 (184.12g, 26.14%)
  • Calories out: 4092 From lifestyle:2511, From activities:1581, Net loss:-1109
  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 54 Hours slept: 8 Overall Workout: 3

Wednesday - February 5

  • Calories: 2815 From fat:843.42 (94.84g, 29.96%), From Carbs:1513.74 (382.97g, 53.77%), Protein:457.84 (115.83g, 16.26%)

Tuesday - February 4

Swim
  • 35m 13s
  • 2000.00 yards
  • 01m 46s /100 yards

WU: 300
MS:
10x50 FAST on 20" rest. (about 50-52 per lap)
10x50 FASTER on 30" rest. (About 45 per lap)
10x50 = sprint 25, easy 25 on 15" rest.
CD: 200

  • Calories: 2207 From fat:350.23 (40.29g, 15.87%), From Carbs:1305.64 (337.92g, 59.16%), Protein:551.13 (142.64g, 24.97%)
  • Calories out: 2917 From lifestyle:2580, From activities:337, Net loss:-710

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

plalley's Training Log


 February 2014 
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Volume

Time
Distance

Actual vs Planned

Time

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Totals

  • October's totals
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  • 2014 totals
  • 2013 totals