Run
  • 1h 18m 45s
  • 8.01 miles
  • 09m 49s /Mi

In Twin Cities. Started really slow. Stiff, probably from sitting all day at work, then driving and then sleeping in hotel. But it got better. Did half dozen strides in the back half just to put some life in the legs.

Swim
  • 49m 56s
  • 2700.00 yards
  • 01m 51s /100 yards

1000
5x200 on 30
5x100 hard on 30
200

  • Calories: 2992 From fat:904.7 (84.24g, 30.24%), From Carbs:1607.01 (336.68g, 53.71%), Protein:480.29 (100.62g, 16.05%)
  • Calories out: 3910 From lifestyle:2510, From activities:1400, Net loss:-918
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%)

plalley's Training Log


 March 2014 
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