Of course its hard, its supposed to be!

The following equipment is nearing replacement:
Canandaigua,NY 
Today
Patchy rain nearby High 75FLow 52F
  • Temp: 59F
  • Hum: 81%
  • W: 7mph WSW
WEDNESDAY
Moderate or heavy rain shower
High 69F
Low 51F
THURSDAY
Patchy rain nearby
High 73F
Low 55F
FRIDAY
Patchy rain nearby
High 84F
Low 58F
SATURDAY
Sunny
High 78F
Low 59F

Sunday - July 14

Swim
  • 46m 10s
  • 2112.00 yards
  • 02m 11s /100 yards
Bike
  • 2h 58m 49s
  • 56.87 miles
  • 19.08 Mi/hr
Run
  • 2h 25m 05s
  • 13.06 miles
  • 11m 06s /Mi

6:14 something.  Not my best day this year, but considering it is my 3rd HIM in 7 weeks and 2nd race this weekend, throw in some heat and humidity I guess this is what I get. (Oh, and I forgot my wetsuit!)

God bless the family of the man that was fatally injured in yesterdays race on the bike. 

There was another wreck today that happened at an aide station.  I heard she was air lifted out.  When I came through it was just the volunteers at the aid station helping her. 

  • Calories out: 6175 From lifestyle:2259, From activities:3916

Saturday - July 13

Swim
  • 14m 32s
  • 860.00 yards
  • 01m 41s /100 yards
Bike
  • 47m 13s
  • 16.13 miles
  • 20.50 Mi/hr
Run
  • 23m 46s
  • 3.23 miles
  • 07m 21s /Mi
Mini mussel went ok.  Happy with the swim, would have thought for the power number that I would have had a higher mph.  The run I am pleased with.  Weather was perfect. 

  • Calories out: 3783 From lifestyle:2445, From activities:1339

Friday - July 12

Sport
  • Yoga
  • 30m

Rodney Yee and then some time with the foam roller. 

TGIF!!

Thursday - July 11

Run
  • 24m 41s
  • 3.31 miles
  • 07m 27s /Mi
Swim
  • 29m 36s
  • 1688.29 yards
  • 01m 45s /100 yards

Good bye humidity, hello good running again!!  I hope the drop in the humidity holds through the weekend.

Met Rob for a swim at the lake, thanks for coming down Rob!  I thought I was swimming pretty good but the pace when I looked was terrible.  Checking it against last Fridays swim it was showing almost 300 yards shorter and I swam the same distance.  Feel better now!  It did keep buzzing that it lost the satellite.

  • Calories out: 3129 From lifestyle:2465, From activities:664

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

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