Of course its hard, its supposed to be!

The following equipment is nearing replacement:
Canandaigua,NY 
Today
Patchy rain nearby High 76FLow 54F
  • Temp: 59F
  • Hum: 90%
  • W: 8mph SSW
FRIDAY
Sunny
High 78F
Low 59F
SATURDAY
Light rain shower
High 76F
Low 61F
SUNDAY
Patchy rain nearby
High 74F
Low 60F
MONDAY
Sunny
High 81F
Low 58F

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

Wednesday - July 3

Run
  • 1h 02m 04s
  • 8.00 miles
  • 07m 45s /Mi

8 miles with 4 @ 7:20 pace.
Treadmill 1.5% incline

Sport
  • Boot Camp Conditioning
  • 30m

T25 Total body

Did the run on the treadmill so I could watch TDF and to control the pace. 

  • Calories out: 3545 From lifestyle:2440, From activities:1105

Tuesday - July 2

Bike
  • 1h 11m
  • 25.91 miles
  • 21.90 Mi/hr
Sport
  • Boot Camp Conditioning
  • 25m

Focus T25

I did the T25, then the bike as written.  WU then 60 minutes at 230 watts.  Didn't quite make it as I avg. 228 for the hour.  It was hard!!

  • Calories out: 3834 From lifestyle:2438, From activities:1396

Monday - July 1

Sport #1
  • Aerobics
  • 30m

Focus T25

Sport #2
  • Boot Camp Conditioning
  • 30m

Blue bar workout at lunch time fit class.

Feeling pretty good.  I did the first of the new Focus T25 program.  Similar to Insanity only it is non stop but only 25 minutes. 

Followed it up with some ITB exercises and stretching.  Also foam rolling.

  • Calories out: 2868 From lifestyle:2461, From activities:407

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