Canandaigua,NY 
Today
Cloudy High 35FLow 25F
  • Temp: 31F
  • Hum: 66%
  • W: 0mph N
MONDAY
Sunny
High 36F
Low 31F
TUESDAY
Light rain
High 43F
Low 39F
WEDNESDAY
Moderate rain at times
High 50F
Low 37F
THURSDAY
Patchy rain nearby
High 38F
Low 32F
Bike
  • 2h 30m
  • 52.79 miles
  • 21.12 Mi/hr

220 watts to start, 200 to finish

Tough workout!

Heading to Wisconsin for a couple of days.

  • Calories out: 5007 From lifestyle:2403, From activities:2605
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
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
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
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
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
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. 

kenj's Training Log


 September 2013 
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