Run
  • 31m
  • 4.00 miles
  • 07m 45s /Mi

Quick run before biking. Too dark to ride really early so I did a quick run waiting for the sun to come up.

Bike
  • 2h 05m
  • 41.50 miles
  • 19.92 Mi/hr

New Oxford loop.

3X (3 miles hard, 2 miles recovery)
15 miles steady

  • Calories out: 4698 From lifestyle:2677, From activities:2021
Run
  • 1h 46m
  • 13.70 miles
  • 07m 44s /Mi

AM long run. Not feeling great. Early morning long runs are hit and miss with me.

  • Calories out: 4447 From lifestyle:2714, From activities:1733
Run
  • 53m 30s
  • 7.13 miles
  • 07m 26s /Mi

AM run. Barlow-Chapel.

Swim
  • 40m
  • 2300.00 yards
  • -----

McDaniels

2x500 swim, pull
4X(100 mod, 50D)
200 paddles
4x50 hard
300 c/d

  • Calories out: 4018 From lifestyle:2723, From activities:1295
Swim #1
  • 40m
  • 2187.23 yards
  • -----

AM - Y

warm-up
5x100
16x50

Swim #2
  • 35m
  • 2000.00 yards
  • -----

McDaniels - swim with Pat

Heavy rain so I swam again instead of running.

400 w/u
5x200 on 3:30
5x100 on 1:45
100 c/d

  • Calories out: 3463 From lifestyle:2736, From activities:727
Bike
  • 3h 34m
  • 60.50 miles
  • 16.96 Mi/hr

Took a half day and rode. Heavy rain coming the next few days.

Parked in Emmittsburg and road along the mountains up to Green Ridge rd. Hit hampton valley, Old Waynesboro, Charmian, Mt Hope backside, Orchard rd, Bingaman, Green Ridge, Mt. Hope, Charmian, Hornets Next. Nice ride with 6000 ft climbing.

Run
  • 27m 24s
  • 3.60 miles
  • 07m 36s /Mi

Short run after biking

  • Calories out: 6174 From lifestyle:2615, From activities:3559
Run
  • 1h 00m
  • 8.12 miles
  • 07m 23s /Mi

Early AM. Barlow/Mason Dixon + chapel rd.

Bike
  • 1h 49m
  • 34.80 miles
  • 19.16 Mi/hr

Lunch bike

New Windsor loop.

Swim
  • 40m
  • 2187.23 yards
  • -----

PM - Y - CP swim practice

3X(2x100 swim, 2x100P, 2x100P/PD)
200 random

  • Calories out: 5364 From lifestyle:2639, From activities:2725
Swim
  • 45m
  • 2600.00 yards
  • -----

McDaniels

4x100
2x200
Drills/kicking

  • Calories out: 3194 From lifestyle:2758, From activities:436

rscheung's Training Log


 October 2013 
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Time
Distance
  • November's totals
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