Bob's training log

Friday - October 25

Bike
  • 1h 20m
  • 24.00 miles
  • 18.00 Mi/hr

Working from home in the AM. Windy and cold bike ride. felt slow and tired.

Run #1
  • 45m
  • 4.50 miles
  • -----

Race for education with Carolyn at her school. Did 1 mile by myself and ran the other 3.5 with her.

Run #2
  • 30m
  • 4.00 miles
  • -----

Zombie 5K at Gettysburg college. Did the 5K alone and then looped around and ran with Carolyn for a while. Almost won the thing but was killed 50 yards from the finish.

  • Calories out: 4749 From lifestyle:2678, From activities:2071

Thursday - October 24

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

McDaniels

300S
300P
300K w/fins
300S
300P/PD
500 alt 50D-25K-25S w/fins
12x50 alt easy, mod, hard
200 c/d

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

Wednesday - October 23

Swim
  • 50m
  • 3000.00 yards
  • -----

McDaniels - swim with Pat

30x100
-4x100 on 2:00 w/u
-6x100 on 1:50
-4x100 on 1:45
-6x100 on 1:40
-4x100 on 1:45
-6x100 on 1:50

Bike
  • 2h 57m
  • 53.00 miles
  • 18.00 Mi/hr

Wednesday night bike

1:15 solo. Easy pace around battlefields
The rest was the G-burg shop ride. Flat route out towards Hunterstown. Chilly night. Mid 40s and a bit windy.

Run
  • 31m 50s
  • 4.20 miles
  • 07m 34s /Mi

Quick run after biking. Dark run. Culp's hill loop.

11 hours in 3 days. I think it's time for some rest.

  • Calories out: 6181 From lifestyle:2603, From activities:3578

Tuesday - October 22

Swim
  • 35m
  • 2000.00 yards
  • -----

McDaniels

Pathetic swim. Tired.

Run
  • 50m
  • 6.20 miles
  • 08m 03s /Mi

Really easy run during CP swim practice. Confederate trails.

  • Calories out: 3825 From lifestyle:2729, From activities:1096

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

rscheung's Training Log


 October 2013 
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