Canandaigua,NY 
Today
Patchy rain nearby High 51FLow 46F
  • Temp: 49F
  • Hum: 66%
  • W: 12mph SW
MONDAY
Sunny
High 61F
Low 37F
TUESDAY
Cloudy
High 38F
Low 30F
WEDNESDAY
Sunny
High 38F
Low 29F
THURSDAY
Patchy rain nearby
High 37F
Low 28F
Bike
  • 3h 09m 52s
  • 54.54 miles
  • 17.24 Mi/hr
Run
  • 27m 40s
  • 3.27 miles
  • 08m 28s /Mi

Ride around the lake with a little extra then a brick run.  Decided even with the cold morning it was dry and clear enough to go outside.

  • Calories out: 5177 From lifestyle:2359, From activities:2818
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 27m 30s
  • 3.11 miles
  • 08m 50s /Mi

Treadmill at work

Swim
  • 37m 34s
  • 2000.00 yards
  • 01m 53s /100 yards

Drills and some 200 all out efforts.

Good swim this morning, gaining on it. 

TGIF!!!

Passed last years swim total this morning.  Makes sense since it was last May that I had my shoulder surgery and didn't get back in the pool again until November.

  • Calories out: 3191 From lifestyle:2476, From activities:715
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 2h 00m 01s
  • 40.15 miles
  • 20.07 Mi/hr

Trainer

Strength
  • 10m

Core routine

Sport
  • Boot Camp Conditioning
  • 45m
Solid bike ride this morning catching up on some shows that were on the DVR.  Surprised at the avg HR, I would have thought it would be in the 120's.

  • Calories out: 4864 From lifestyle:2404, From activities:2460
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 00m 59s
  • 3100.00 yards
  • 01m 58s /100 yards
Run
  • 51m 17s
  • 5.89 miles
  • 08m 43s /Mi

Around the hood!

3000 yards straight in 58:59 then a kick set of 100 for a cool down.  Happy as hell to keep it under 2:00 min/100 for the 3000.  I know the average pace dropped a lot after about 2500 so I still have some work to do before the full, but I am right on course for the HIM next month.

Run later, maybe outside. 

  • Calories out: 3623 From lifestyle:2445, From activities:1178
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Strength
  • 40m

Core, back and shoulders

Rest day from S/B/R, but do the core routine.  Also hit the yoga routine and foam roller hard. 

  • Calories out: 2755 From lifestyle:2492, From activities:262
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Swim
  • 54m 48s
  • 2800.00 yards
  • 01m 58s /100 yards
Run
  • 35m 23s
  • 4.00 miles
  • 08m 51s /Mi

Treadmill

Wow, what a busy day.  All good now though!!

Swim endurance is improving, but still have work to do.

  • Calories out: 3384 From lifestyle:2460, From activities:924
  • Health data: Hours slept: 7
Run
  • -----
  • 77.70 miles
  • -----

1:00 pm and just about halfway done. I have done a little over 9.6 so I only have one more leg to run.

Good time with Dud, Y, Mike, Kara, Heather, and Caleb.  Long day, but a lot of fun.  Thanks to Dud and Y for organizing, and Mike for driving!

Happy with the pace I was able to maintain, I am hopeful I can do the HM in the 7:40 7:45 min/mile next weekend.  I have the same Saturday brick on the schedule this week since the HM is a training run. 

  • Calories out: 3860 From lifestyle:2459, From activities:1401
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
  • RACE DAY: Seneca7
  • RACE DAY: Seneca7
  • RACE DAY: Seneca7
  • RACE DAY: Seneca7

kenj's Training Log


 April 2013 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 
Time
Distance
Time
  • Seneca7 (Run)
    4/19/2015 Geneva, New York
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals