Of course its hard, its supposed to be!

The following equipment is nearing replacement:
Canandaigua,NY 
Today
Sunny High 72FLow 51F
  • Temp: 65F
  • Hum: 58%
  • W: 9mph NNW
FRIDAY
Sunny
High 78F
Low 55F
SATURDAY
Partly Cloudy
High 80F
Low 62F
SUNDAY
Sunny
High 84F
Low 64F
MONDAY
Moderate rain
High 69F
Low 50F

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

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

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