Work and travel messed with my schedule. Good opportunities tomorrow.

  • Calories: 2941 From fat:1356.48 (148.23g, 46.12%), From Carbs:1022.14 (251.32g, 34.75%), Protein:562.38 (138.28g, 19.12%)
  • Calories out: 2606 From lifestyle:2606, From activities:0, Net gain:335
Run
  • 30m
  • 3.00 miles
  • -----

Treadmill. Started easy and worked up to about 5 minutes at 8:30 pace and back down.

Strength
  • 30m

Core and legs

  • Calories: 2830 From fat:1081.07 (109.58g, 38.2%), From Carbs:978.39 (223.15g, 34.57%), Protein:770.54 (175.74g, 27.23%)
  • Calories out: 3107 From lifestyle:2590, From activities:517, Net loss:-277
Run
  • 1h 32m 30s
  • 10.00 miles
  • 09m 15s /Mi

Not terrible. Decent day outside when you could get out of the wind. Built fairly steady up to mile 8 at 7:50 then back down. Legs felt pretty good. My right planter has been bugging me. Doesn't hurt while running, but kind buzzes after and can be soar later.

  • Calories: 2788 From fat:986.61 (106.38g, 35.39%), From Carbs:975.18 (236.58g, 34.98%), Protein:826.22 (200.44g, 29.63%)
  • Calories out: 3656 From lifestyle:2562, From activities:1094, Net loss:-868
Run
  • 59m 24s
  • 6.39 miles
  • 09m 17s /Mi

Legs felt better today. Did 8x(90on30 strides) in the back half.

Swim
  • 1h 10m 08s
  • 3700.00 yards
  • 01m 54s /100 yards

WU: 400
MS:
Swim 800 w/1' rest. Even split the 800.
2*50 drill - on 20" rest.
2*400 Even split - stay the same pace throughout. Rest is 20".
2*50 drill on 20" rest.
4*200 Even Split - make these 10" rest.
2*50 drill on 20" rest.
Swim 200 easy.
4*50 FAST! on 1' rest.
CD: 200 Warm-down

  • Calories: 3353 From fat:753.74 (80.62g, 22.48%), From Carbs:1475.04 (354.97g, 43.99%), Protein:1124.22 (270.54g, 33.53%)
  • Calories out: 3943 From lifestyle:2552, From activities:1391, Net loss:-590
Run
  • 58m 34s
  • 6.01 miles
  • 09m 44s /Mi

Cold and windy. Pretty stiff for first couple miles. Got a little better after that.

Bike
  • 1h 00m 36s
  • 13.20 miles
  • 13.07 Mi/hr

Trainer.
15' WU
30' of one leg rotations
5x(1' big ring; 1' small ring)

  • Calories: 3147 From fat:707.66 (75.4g, 22.49%), From Carbs:1724.88 (413.5g, 54.81%), Protein:714.46 (171.27g, 22.7%)
  • Calories out: 3772 From lifestyle:2553, From activities:1219, Net loss:-625

  • Calories: 1756 From fat:774.23 (75.96g, 44.09%), From Carbs:634.83 (140.14g, 36.15%), Protein:346.94 (76.59g, 19.76%)
Bike
  • 1h 44m 05s
  • 26.76 miles
  • 15.43 Mi/hr

Cold and windy so mostly bike trail but still pretty good with QCC boys.

  • Calories: 3583 From fat:979.91 (81.39g, 27.35%), From Carbs:1887.51 (352.74g, 52.68%), Protein:715.59 (133.73g, 19.97%)
  • Calories out: 3636 From lifestyle:2528, From activities:1108, Net loss:-53

plalley's Training Log


 March 2014 
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Time
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