Bob's training log

Monday - October 21

Bike
  • 4h 18m
  • 74.50 miles
  • 17.33 Mi/hr

Took the day off. Rode from the battlefields after dropping the youngest off at school.

Nice route out to Blue Ridge summit. I hit Mt. Carmel, Cold Springs, down Old Forge, Metzer gap, down blue ridge summit. Turned around and came back up the blue ridge summit, Old waynesboro rd, Charmian, Mt. Hope backside. About 7000 feet. Felt pretty good but didn't push the pace overly hard most of the time.

Run
  • 58m 40s
  • 7.80 miles
  • 07m 31s /Mi

I still had an hour to kill before picking up Allie so I ran for an hour. Nice loop around battlefields and G-burg college campus. Felt surprisingly good considering the long bike. Weather was just about perfect for running so that helped.

  • Calories out: 7270 From lifestyle:2561, From activities:4710

Sunday - October 20

Run
  • 32m 07s
  • 4.00 miles
  • 08m 01s /Mi

Easy run to warm up. Too dark to bike.

Bike
  • 1h 59m
  • 36.80 miles
  • 18.55 Mi/hr

Didn't have much time to bike. Did the mount hope loop at a fairly hard effort. Wasn't feeling all the great. Was chilly so I had to bundle up for the first time this year.

  • Calories out: 4897 From lifestyle:2681, From activities:2216

Saturday - October 19

Run
  • 1h 45m 30s
  • 14.00 miles
  • 07m 32s /Mi

Early AM long run before soccer.

  • Calories out: 4439 From lifestyle:2714, From activities:1725

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

rscheung's Training Log


 October 2013 
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