Canandaigua,NY 
Today
Partly Cloudy High 31FLow 26F
  • Temp: 28F
  • Hum: 77%
  • W: 0mph N
SUNDAY
Partly Cloudy
High 34F
Low 26F
MONDAY
Partly Cloudy
High 38F
Low 30F
TUESDAY
Sunny
High 46F
Low 40F
WEDNESDAY
Moderate rain
High 48F
Low 33F
Bike
  • 3h 07m 09s
  • 54.53 miles
  • 17.48 Mi/hr
Run
  • 1h 29m 46s
  • 9.95 miles
  • 09m 01s /Mi
Race rehearsal brick 1, I have another next Saturday too. Same course as last Saturday, better outcome both time, speed and avg. power. The run was much longer, but didn't feel too bad. Relaxing at Turning Stone Campgrounds for the afternoon and overnight!

  • Calories out: 5829 From lifestyle:2320, From activities:3509
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 55m 38s
  • 6.27 miles
  • 08m 52s /Mi
Swim
  • 58m 24s
  • 2800.00 yards
  • 02m 05s /100 yards

Felt a bit flat on both the run and the swim.  A bit tired I believe. 

TGIF!!!

  • Calories out: 3627 From lifestyle:2426, From activities:1201
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 2h 00m
  • 41.31 miles
  • 20.65 Mi/hr

Trainer

I declare myself fully recovered from Sunday!  The bike felt pretty strong today.  I just need to quit being so lazy with the cadence.

  • Calories out: 4506 From lifestyle:2422, From activities:2084
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 28m 47s
  • 3.36 miles
  • 08m 34s /Mi
Nice run around the SUNY Albany campus. They have a nice trail paved almost all the way around the perimeter.

  • Calories out: 2841 From lifestyle:2482, From activities:359
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 2h 00m 01s
  • 40.46 miles
  • 20.23 Mi/hr

Trainer

Z2 ride this morning, legs mostly recovered.  The yoga yesterday was a big help!!

Off to Albany for today and back tomorrow afternoon!

  • Calories out: 4506 From lifestyle:2422, From activities:2084
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 40m
  • 2000.00 yards
  • 02m /100 yards
Sport
  • Yoga
  • 30m

Recovery effort swim, what little kicking I did helped flush the legs out some.  Still a little sore, but it could be worse.  Thanks Dud for coming along for the swim!

Lunch time workout class was supposed to be the blue bar workout, but I was the only one that showed up for the 2nd class so I asked her to switch it up and do some yoga.  Big help!

  • Calories out: 2883 From lifestyle:2455, From activities:429
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 1h 39m 33s
  • 13.25 miles
  • 07m 31s /Mi

Ran the race with my coach Dan Jarecke of Nice Tri.  Nice consistent pace for the first half which is generally a gradual down hill.  Slowed some up towards Highland park and through the Mt Hope Cemetery, then was able to pick it back up along the river back to the finish.  My slowest mile this year was my average pace last year!

So that is a 5 minute and 20 second HM PR!!!!!

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
107m 11s1.00 miles07m 11s  /mile147156
207m 03s1.00 miles07m 03s  /mile154157
307m 25s1.00 miles07m 25s  /mile155159
407m 21s1.00 miles07m 21s  /mile153155
507m 26s1.00 miles07m 26s  /mile152154
607m 27s1.00 miles07m 27s  /mile154157
708m 01s1.00 miles08m 01s  /mile155160
807m 53s1.00 miles07m 53s  /mile154159
907m 33s1.00 miles07m 33s  /mile151157
1007m 38s1.00 miles07m 38s  /mile150154
1107m 24s1.00 miles07m 24s  /mile151154
1207m 48s1.00 miles07m 48s  /mile152155
1307m 38s1.00 miles07m 38s  /mile153158
1401m 45s0.25 miles07m 07s  /mile160162

  • Calories out: 3894 From lifestyle:2436, From activities:1458
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 5

kenj's Training Log


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