Surrey, BC, Canada 
Today
Partly Cloudy High 19CLow 11C
  • Temp: 14C
  • Hum: 88%
  • W: 8mph SW
THURSDAY
Moderate rain
High 13C
Low 11C
FRIDAY
Light drizzle
High 14C
Low 11C
SATURDAY
Overcast
High 14C
Low 8C
SUNDAY
Sunny
High 14C
Low 10C

July 31

Swim
  • 42m 04s
  • 2200.00 meters
  • 01m 54s /100 meters

WU: 600m mod
MS: 400 pull, 4x100 hard - 20" rest, 400, 400 pull

  • Calories out: 3399 From lifestyle:2919, From activities:480
  • Health data: Hours slept: 6

July 30

Bike
  • 1h 40m
  • 33.39 miles
  • 20.03 Mi/hr

Cad. 90-100, 40 min hard, 2x(15min very hard + 10min hard), 10 min mod (Bike & Run brick session)

Run
  • 1h 13m 03s
  • 9.00 miles
  • 08m 08s /Mi

Easy Run. Dist: 9 Mi @8:08

  • Calories out: 5667 From lifestyle:2800, From activities:2868
  • Health data: Hours slept: 6

July 29

Bike
  • 2h 00m
  • 39.14 miles
  • 19.57 Mi/hr

Cad 80-100
WU: 15min mod
MS: 1:45 hard

  • Calories out: 4217 From lifestyle:2848, From activities:1369
  • Health data: Hours slept: 6

July 28

Run
  • 1h 53m 34s
  • 14.00 miles
  • 08m 06s /Mi

Long Run. Dist: 14 Mi @8:10

  • Calories out: 4474 From lifestyle:2854, From activities:1620
  • Health data: Hours slept: 6

July 26

Bike
  • 1h 40m
  • 31.37 miles
  • 18.82 Mi/hr

WU: 15min mod
MS: 45min hard, 3x(8min very hard, 5min easy)
CD:15min mod

Run
  • 1h 03m 31s
  • 8.00 miles
  • 07m 56s /Mi

Easy Run. Dist: 8 Mi @8:10

  • Calories out: 5156 From lifestyle:2808, From activities:2348
  • Health data: Hours slept: 6

July 25

Run
  • 50m 39s
  • 7.00 miles
  • 07m 14s /Mi

Speedwork. Dist: 7 Mi, inc Warm; 4x1600 in 6:25 w/800 jogs; Cool

  • Calories out: 3720 From lifestyle:2911, From activities:809
  • Health data: Hours slept: 6

Lukasz's Training Log


 July 2012 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2013 totals
  • 2012 totals