Canandaigua,NY 
Today
Light sleet High 41FLow 30F
  • Temp: 36F
  • Hum: 67%
  • W: 19mph WSW
THURSDAY
Cloudy
High 33F
Low 25F
FRIDAY
Partly Cloudy
High 31F
Low 25F
SATURDAY
Sunny
High 33F
Low 26F
SUNDAY
Sunny
High 35F
Low 28F
Run
  • 27m 08s
  • 3.27 miles
  • 08m 17s /Mi
Sport
  • Focus T25
  • 30m

Cardio Core

Screwed up this morning.  I saw the swim on the plan and it was 20 X 100 alternating hard/easy effort and figured pool swim.  I forgot the Y closes for the week after labor day for maintenance.  It was too late to grab the wetsuit and get to the lake in time to get to work.  So I just did the run that I was going to do later.  Sad part is that it was about a perfect morning to swim in the lake, and those days are quickly disappearing. 

  • Calories out: 2851 From lifestyle:2483, From activities:368
Sport
  • Focus T25
  • 30m

Total body plus stretching and foam roller action

Tomorrow starts the next build towards IMFL, with a little side race thrown in.  Rochester Marathon in 3 weeks!  Tongue out

Run
  • 44m 21s
  • 5.14 miles
  • 08m 37s /Mi
A little run around the hood.

  • Calories out: 3025 From lifestyle:2472, From activities:554
Bike
  • 2h 00m
  • 42.16 miles
  • 21.08 Mi/hr
Nice effort! Legs felt great!

  • Calories out: 4506 From lifestyle:2422, From activities:2084
Run
  • 26m 37s
  • 3.00 miles
  • 08m 52s /Mi
Sport
  • Focus T25
  • 30m

Alpha Abs

TGIF!!

  • Calories out: 2815 From lifestyle:2483, From activities:332
Sport
  • Focus T25
  • 25m

Alpha Total body

No bike to ride, no pool to swim in, and no run on the schedule so Focus it is.  Ready to go home, but one more day.

Run
  • 47m 57s
  • 5.50 miles
  • 08m 43s /Mi

Treadmill

Sport
  • Focus T25
  • 25m

Lower body focus

Supposed to be 8 miles but the sun isn't up early enough in a strange neighborhood and the fit room didn't open till 6.  So I did my DVD first.

  • Calories out: 3068 From lifestyle:2469, From activities:598

kenj's Training Log


 September 2013 
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Time
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