Bob's training log

Friday - October 18

Run
  • 59m 45s
  • 7.75 miles
  • 07m 42s /Mi

EZ early AM run.

Swim
  • 45m
  • 2800.00 yards
  • -----

McDaniels

500
2x400 swim/pull
3x300 on 5:00
3x200 pull/paddles/pull

  • Calories out: 4128 From lifestyle:2715, From activities:1413

Thursday - October 17

Bike
  • 1h 16m
  • 22.50 miles
  • 17.76 Mi/hr

EZ Bike back to work.

Run
  • 48m 22s
  • 6.80 miles
  • 07m 06s /Mi

2 miles tempo @6:15 on track. The rest easy.

A reintroduction to tempo work.

  • Calories out: 4625 From lifestyle:2700, From activities:1925

Wednesday - October 16

Swim
  • 45m
  • 2800.00 yards
  • -----

McDaniels

20x100
-3x100 on 2:00
-3x100 on 1:55
-3x100 on 1:50
-3x100 on 1:45
-3x100 on 1:40
-3x100 on 1:35
-2x100 on 2:00 EZ
500 w/fins (50K, 50D)
200P/PD
100 EZ

Bike
  • 2h 23m
  • 49.30 miles
  • 20.69 Mi/hr

Bike home from work with some zig-zagging along the way.

  • Calories out: 5862 From lifestyle:2654, From activities:3208

Tuesday - October 15

Swim
  • 50m
  • 3062.12 yards
  • -----

AM - Y

Easy swim most of the way. Coming down with some sort of cold and didn't want to push things.

7x100 on 2:00
12x50 on 1:00
4x100 w/fins 50K/25D/25S
200, 150, 100, 50
600 other random kicking/drills/EZ

Bike
  • 1h 06m
  • 20.20 miles
  • 18.36 Mi/hr

Easy, easy lunch bike.

Run
  • 51m 20s
  • 6.80 miles
  • 07m 32s /Mi

Run during CP swim practice

  • Calories out: 4953 From lifestyle:2669, From activities:2283

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

rscheung's Training Log


 October 2013 
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