Bob's training log

Monday - October 14

Run
  • 47m 56s
  • 6.00 miles
  • 07m 59s /Mi

EZ

  • Calories out: 3482 From lifestyle:2756, From activities:726

Sunday - October 13

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

Saturday - October 12

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

Friday - October 11

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

Thursday - October 10

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

Wednesday - October 9

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

Tuesday - October 8

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

rscheung's Training Log


 October 2013 
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