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View albumOf course its hard, its supposed to be!
July 25
July 24
- 1h 04m 22s
- 6.80 miles
- 09m 28s /Mi
- Physical Therapy
- 35m
I did my shoulder PT then hit the road for a run. Went the hillier route this morning, it felt good to work harder but it also shows the amount of work left to get back to where I was.
- Calories out: 3617 From lifestyle:2567, From activities:1050
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
July 23
- 40m 01s
- 13.44 miles
- 20.15 Mi/hr
Trainer
50m ----- -----
WU:
10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
40" @ 65-70% + 5' @ 75% FT
MS:
5x1' (1' Rest@ 65-70% FT) as 1-4 set @ last week 5th set power and last one try pushing 3-5w higher- the last (5th) set will be your baseline for next week + 15' @78-80% FT
CD: 5-10' @ 60-65%
- 45m
Core and legs
- Physical Therapy
- 30m
Didn't quite get in all the bike this morning, got a little bit of a late start doing PT and I wanted to get all my weight training in too.
I have been giving a lot of thought to hiring a coach for next year. Any thoughts on this would be appreciated.
- Calories out: 3803 From lifestyle:2556, From activities:1247
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
July 22
- 1h 22m 24s
- 8.54 miles
- 09m 39s /Mi
- 25m
Shoulder and right arm stuff
- Physical Therapy
- 20m
I did the shoulder PT then went downtown to run up Main Street and back. Figured since it had been a while since I went this far I had better finish easy rather than the other way around. I need to get serious about following the plan for the marathon.
Yesterday Connie and I went to the car show and Bo and Daisy Duke, or the actors that played them were there. I got pictures! So this guy standing beside me says "she looks a lot older than she does on TV." No shit? Ya think?
- Calories out: 3893 From lifestyle:2548, From activities:1346
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
July 21
- 1h 00m 01s
- 19.78 miles
- 19.77 Mi/hr
Trainer
- 20m
Shoulder rehab and ITB
- Physical Therapy
- 20m
- Calories out: 3544 From lifestyle:2579, From activities:965
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
July 20
- 30m 01s
- 10.08 miles
- 20.15 Mi/hr
Trainer
- 30m
Legs and core
- Physical Therapy
- 40m
Shoulder and ITB
Legs felt pretty good this morning, considering. Dud just about chased me down last night 3 days after the Musselman HIM so I have some work to do.
TGIF!
- Calories out: 3613 From lifestyle:2579, From activities:1035
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
July 19
- 1h 00m 01s
- 19.37 miles
- 19.37 Mi/hr
Trainer
- 25m 46s
- 3.13 miles
- 08m 14s /Mi
- Physical Therapy
- 25m
PT the some time on the bike. 5K after work, should be fun and maybe a chance to measure current run fitness.
Red Cross Twilight 5K, nice to toe the line again. Had a lot of fun with good friends!
- Calories out: 3804 From lifestyle:2571, From activities:1232
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 2
kenj's Training Log
My friends
July 2012 
Volume
Actual vs Planned
Upcoming races
- mini-Mussel Sprint Triathlon (Triathlon)7/13/2013 Geneva, New York
- Musselman Half-Iron Triathlon (Triathlon)7/14/2013 Geneva, New York
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- Peasantman™ Steel Distance Triathlons (Triathlon)8/18/2013 Penn Yan, New York
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Trainer
Bike: WU:
5-10' @ 70%
MS:
45' alternating 5' @80%, 5' @75%, 5' @85%
CD:
5-10' @ 60-65%
Legs & core