Of course its hard, its supposed to be!

The following equipment is nearing replacement:
Canandaigua,NY 
Today
Patchy rain nearby High 73FLow 50F
  • Temp: 62F
  • Hum: 75%
  • W: 6mph NW
WEDNESDAY
Light rain shower
High 69F
Low 57F
THURSDAY
Patchy rain nearby
High 73F
Low 54F
FRIDAY
Patchy rain nearby
High 78F
Low 60F
SATURDAY
Light rain shower
High 80F
Low 58F

Wednesday - July 10

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

Tuesday - July 9

Swim
  • 32m
  • 1700.00 yards
  • 01m 52s /100 yards
Sport
  • Focus T25
  • 30m

Total Body

  • Calories out: 2792 From lifestyle:2480, From activities:313

Monday - July 8

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

Sunday - July 7

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

Saturday - July 6

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

Friday - July 5

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

Thursday - July 4

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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals