Canandaigua,NY 
Today
Partly Cloudy High 33FLow 27F
  • Temp: 24F
  • Hum: 68%
  • W: 11mph SSW
SUNDAY
Cloudy
High 51F
Low 37F
MONDAY
Partly Cloudy
High 37F
Low 19F
TUESDAY
Partly Cloudy
High 28F
Low 22F
WEDNESDAY
Patchy rain nearby
High 44F
Low 35F
Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

Z1 plus spin ups

Run
  • 26m 01s
  • 3.20 miles
  • 08m 07s /Mi

Quick trip to Albany today.

Finally a decent run in the heat.  Ran without socks to prepare for Saturday.

  • Calories out: 3393 From lifestyle:2454, From activities:939
Swim
  • 32m
  • 1700.00 yards
  • 01m 52s /100 yards
Sport
  • Focus T25
  • 30m

Total Body

  • Calories out: 2792 From lifestyle:2480, From activities:313
Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

Z1 with spin ups done in trainer

Run
  • 25m
  • 3.00 miles
  • 08m 19s /Mi

Work Treadmill

Sport
  • Focus T25
  • 25m

Cardio - AKA high speed squats and lunges

Easy effort bike with some high cadence spin ups done at100 + rpm.

  • Calories out: 3566 From lifestyle:2445, From activities:1121
Run
  • 48m 52s
  • 5.25 miles
  • 09m 18s /Mi

EZ Pace

Tough to keep the easy pace as I was soaked in sweat when I finished. 

  • Calories out: 3052 From lifestyle:2469, From activities:583
Bike
  • 2h 06m 38s
  • 38.93 miles
  • 18.45 Mi/hr
Run
  • 26m 05s
  • 3.03 miles
  • 08m 36s /Mi

I am not sure if it is the cumulative fatigue, or a slight bonk or what but the end of the bike and run was awful.  The heat wasn't too bad, but the humidity was up there. Right now I feel like could fall asleep.

Oh well, after tomorrow it is a recovery week leading up to Musselman.

  • Calories out: 4376 From lifestyle:2401, From activities:1975
Run
  • 28m 01s
  • 3.35 miles
  • 08m 21s /Mi
Swim
  • 31m 58s
  • 1688.29 yards
  • 01m 53s /100 yards

Kershaw

Sport
  • Boot Camp Conditioning
  • 35m

Focus T25 - Lower Focus

Plus ITB PT and stretching.

The run was supposed to be a bit faster, but I was suffering from heart burn from yesterdays bbq!

All the rain has the lake full of debris.  Every stroke I grabbed a stick or leaf or something. 

TGIF!!

  • Calories out: 3359 From lifestyle:2439, From activities:920
Bike
  • 1h 00m 01s
  • 21.06 miles
  • 21.05 Mi/hr

1 hour Z2 w/ 3 X 5 minutes @ 230W

Sport
  • Boot Camp Conditioning
  • 35m

Focus T25 plus post ride stretching and foam roller.

I guess I would have been alright outside as it never did rain.  Sure looked like it was going to.

Happy 4th of July!!

  • Calories out: 3709 From lifestyle:2439, From activities:1270

kenj's Training Log


 July 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 31   
 
Time
Distance
Time
  • Seneca7 (Run)
    4/19/2015 Geneva, New York
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