Of course its hard, its supposed to be!

The following equipment is nearing replacement:
Canandaigua,NY 
Today
Sunny High 48FLow 31F
  • Temp: 44F
  • Hum: 62%
  • W: 9mph N
SUNDAY
Sunny
High 66F
Low 46F
MONDAY
Sunny
High 69F
Low 58F
TUESDAY
Patchy light drizzle
High 62F
Low 38F
WEDNESDAY
Sunny
High 49F
Low 30F

Saturday - September 14

Run
  • 59m 13s
  • 7.09 miles
  • 08m 21s /Mi
Swim
  • 35m 22s
  • 1800.00 yards
  • 01m 58s /100 yards
Sport
  • Focus T25
  • 25m

Beta Upper Body Focus

1st four miles I ran to the 5k, then 3.1 at the race.  I had a pretty good run, coming in 12th overall and 2nd in ag.  I had an even better time hanging with Dud, Y, Connie and Kara!  A lot of other friends too post race!  Y made us all (even the dogs) tutus, and unofficially I think I came in first in the male tutu division.

Lots of fun!!

  • Calories out: 3549 From lifestyle:2439, From activities:1110

Friday - September 13

Run
  • 44m 04s
  • 5.00 miles
  • 08m 48s /Mi

Treadmill at 2%

Sport
  • Boot Camp Conditioning
  • 30m

Lunch time fit class

Finally confirmed that I am registered for IM Chattanooga!!

  • Calories out: 3197 From lifestyle:2452, From activities:745

Thursday - September 12

Bike
  • 1h 00m
  • 21.11 miles
  • 21.11 Mi/hr

60' @ 200 watts

Sport
  • Focus T25
  • 30m

Beta Core Cardio

Legs are feeling pretty good after yesterdays slog.  I am doing the Focus workout of the day after work. 

  • Calories out: 3503 From lifestyle:2461, From activities:1042

Wednesday - September 11

Run
  • 2h 35m 55s
  • 16.04 miles
  • 09m 43s /Mi
Sport
  • Focus T25
  • 30m

Beta Ripped T Cardio. The weighted lunges and squats burned after this mornings run!

I thought about moving this run till tomorrow since it was already 80 degrees at 4:30 am.  But, the forcast was for 75 and t storms tomorrow morning so I sucked it up and got it done.  32 oz of EFS and 12 oz of water and when I stepped on the scale I could tell I was still somewhat dehydrated.  Instant dipshit, just add water.

  • Calories out: 4260 From lifestyle:2399, From activities:1861

Tuesday - September 10

Run
  • 30m 52s
  • 3.38 miles
  • 09m 07s /Mi
Swim
  • 48m 57s
  • 2600.00 yards
  • 01m 53s /100 yards

300 warm up
5 X (4 X 100 on 2:00)
300 cool down

Sport
  • Focus T25
  • 30m

Beta Speed 2.0

  • Calories out: 3295 From lifestyle:2448, From activities:847

Monday - September 9

Sport
  • Focus T25
  • 30m

Beta core cardio plus stretching and foam rolling.

Just the strength work today, day off of s/b/r but it is another build week. 

Sunday - September 8

Swim
  • 45m 01s
  • 2200.00 yards
  • 02m 03s /100 yards

Slow steady swim

Run
  • 1h 07m 32s
  • 8.00 miles
  • 08m 26s /Mi

Treadmill @ 2%

Still need to get my run done.  It is a gorgeous day to run outside, but there is a lot of football on and I pay a lot to see all the games so it may be a treadmill kind of day.

 

  • Calories out: 3734 From lifestyle:2427, From activities:1307

kenj's Training Log


 September 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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals