Bald-n-Surly

Monday - April 28

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

40 degrees, 40 mph wind, rain. Good run.

Swim
  • 43m
  • 2350.00 yards
  • 01m 50s /100 yards

Did all this. Started to get difficult during the 300. I think i was a little calorie deficient.

WU: 6 x 50 done as 25 drill of choice, 25 building speed.
MS: 500 at T-pace (50”)
5 x 25 fast (20”)
400 at T-pace (40”)
4 x 25 fast (20”)
300 at T-pace (30”)
3 x 25 fast (20”)
200 at T-pace (20”)
2 x 25 fast (20”)
100 at T-pace
CD: 200 easy kicks and swims of your choice.

Next couple days are going to suck. Traveling for work.

  • Calories: 2983 From fat:767.58 (79.39g, 25.73%), From Carbs:1539.54 (358.27g, 51.61%), Protein:675.88 (157.29g, 22.66%)
  • Calories out: 3808 From lifestyle:2518, From activities:1290, Net loss:-825

Sunday - April 27

  • Calories: 2828 From fat:1341.32 (136.19g, 47.43%), From Carbs:859.28 (196.31g, 30.38%), Protein:627.4 (143.33g, 22.19%)

Saturday - April 26

Bike
  • 2h 39m 22s
  • 37.57 miles
  • 14.14 Mi/hr

40 mph winds so we stayed on trail for cover and did some hill repeats.

  • Calories: 3668 From fat:851.66 (80.69g, 23.22%), From Carbs:2239.8 (477.49g, 61.06%), Protein:576.54 (122.91g, 15.72%)
  • Calories out: 4183 From lifestyle:2487, From activities:1696, Net loss:-515

Friday - April 25

Bike
  • 2h 01m 45s
  • 39.12 miles
  • 19.28 Mi/hr

After work ride with QCC. Some long hard, fast stretches with hills. It was good.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    0
    20
    0
    0
  • BACK - Seated row
    3
    0
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    0
    20
    0
    0
  • LEGS - Hamstring curl
    3
    0
    20
    0
    0
  • LEGS - Leg Extensions
    3
    0
    20
    0
    0
  • LEGS - Leg Press
    3
    0
    20
    0
    0

Did all this plus some core, biceps, triceps

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'
ALSO: Core #2 - 2x

  • Calories: 3333 From fat:624.58 (67.24g, 18.74%), From Carbs:1924.54 (466.17g, 57.74%), Protein:783.88 (189.87g, 23.52%)
  • Calories out: 4037 From lifestyle:2485, From activities:1551, Net loss:-704

Thursday - April 24

Run
  • 43m 30s
  • 5.00 miles
  • 08m 41s /Mi

Lunch run. All I had time for today. Stupid webinars.

My HRV was 68 this morning but it was orange. I've had lower numbers that were green. Not sure what that means exactly but I scaled back intensity of planned run which called for 30 minutes at LT.

  • Calories: 2776 From fat:771.87 (79.47g, 27.81%), From Carbs:1466.69 (339.77g, 52.83%), Protein:537.44 (124.5g, 19.36%)
  • Calories out: 3106 From lifestyle:2573, From activities:532, Net loss:-330

Wednesday - April 23

Swim
  • 1h 04m
  • 3250.00 yards
  • 01m 58s /100 yards

Seemed good. #7 pace was 1:38 or so. Hit 1:35 pretty consistently.

WU: 500 swim easy. 9 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set.
300 kick steady effort.
CD: 500 easy swim.

  • Calories: 2538 From fat:688.62 (68.2g, 27.13%), From Carbs:1236.06 (275.42g, 48.7%), Protein:613.31 (136.66g, 24.17%)
  • Calories out: 3103 From lifestyle:2558, From activities:545, Net loss:-565

Tuesday - April 22

Bike #1
  • 20m
  • 5.00 miles
  • -----
Bike #2
  • 55m
  • 14.00 miles
  • -----
Run
  • 49m
  • 5.00 miles
  • -----

Off the bike. Slow, working on form. Wore the Newtons for first two miles. Fairly sluggish.

Strength
  • 20m

stretching, abs, plank

  • Calories: 3339 From fat:958.12 (98.24g, 28.69%), From Carbs:1427.14 (329.23g, 42.74%), Protein:953.74 (220.02g, 28.56%)
  • Calories out: 3946 From lifestyle:2498, From activities:1448, Net loss:-607

plalley's Training Log


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