The following equipment is nearing replacement:
Run
  • 50m 31s
  • 5.91 miles
  • 08m 33s /Mi

Training run, to JH with Dexter, than to Pindell school. 56 degrees and sunny. 170.5lbs before run, 167lbs after run and Scamp

Swim #1
  • 06m 36s
  • 328.08 yards
  • 02m 01s /100 yards

Warm up. Laps: 0:58, 1:07, 1:7, 1:08, 1:08, 1:08

Swim #2
  • 04m 28s
  • 218.72 yards
  • 02m 02s /100 yards

Drill set, pull bouy. Laps: 1:02, 1:07, 1:09, 1:10

Swim #3
  • 25m 08s
  • 1202.97 yards
  • 02m 05s /100 yards

Base set. Laps: 1:01, 1:07, 1:10, 1:08, 1:08, 1:09, 1;09, 1:09, 1:09, 1:08, 1:09, 1;11, 1:09, 1:10, 1:09, 1:10, 1:09, 1:09, 1:10, 1:09, 1:08, 1:07

Swim #4
  • 04m 02s
  • 218.72 yards
  • 01m 51s /100 yards

Sprint set, 1x200. Laps: 0:55, 1:02, 1:02, 1:02

Swim #5
  • 06m 45s
  • 328.08 yards
  • 02m 03s /100 yards

Cool down. Laps: 1:03, 1:07, 1:08, 1:09, 1:09, 1:09

  • Calories out: 3234 From lifestyle:2265, From activities:969
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Bike
  • 1h 15m 04s
  • 20.48 miles
  • 0.10 Mi/hr

Hill ride on the trainer, 6x5min long hills. Avg cadence = 78, max speed = 19.21. Drank ~20oz water. 172lbs after ride. Watched an episode of "The River"

  • Calories out: 2547 From lifestyle:2248, From activities:299
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Run
  • 38m 47s
  • 4.86 miles
  • 07m 59s /Mi

Solo interval run at work. 9min w/u, 3/6 interval/rest, 8min c/d. 66 degrees and cloudy

Swim #1
  • 06m 35s
  • 328.08 yards
  • 02m /100 yards

Warm up. Laps: 0:58, 1:05, 1:08, 1:08, 1:09, 1:07

Swim #2
  • 04m 30s
  • 218.72 yards
  • 02m 03s /100 yards

Drill set, pull bouy. Laps: 1:02, 1:09, 1:11, 1:09

Swim #3
  • 20m 03s
  • 984.25 yards
  • 02m 02s /100 yards

Base set. Laps: 1:01, 1:06, 1:07, 1:08, 1:07, 1:08, 1:07, 1:08, 1:07, 1:08, 1:07, 1:07, 1:06, 1:07, 1:08, 1:07, 1:07, 1:08

Swim #4
  • 07m 48s
  • 437.45 yards
  • 01m 47s /100 yards

Sprint set, 2x200 with 1min break between. Laps: 0:52, 0:59, 1:00, 1;00, 0:55, 1:00, 1:01, 1:00

Swim #5
  • 06m 35s
  • 328.08 yards
  • 02m /100 yards

Cool down. Laps: 1:00, 1:05, 1:07, 1:07, 1:08, 1:08

  • Calories out: 3082 From lifestyle:2233, From activities:849
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Bike
  • 1h 45m 04s
  • 28.22 miles
  • 16.12 Mi/hr

Trainer ride. Avg cadence = 84, max speed = 18.33. Drank ~36oz of water. 174.5lbs before ride, 170.5lbs after. Watched 2 episodes of "The River" and part of a Daily Show

Super busy day.  Long day at work, commute, an hour of a screaming toddler, then a 1:45 ride.  

  • Calories out: 3491 From lifestyle:2234, From activities:1257
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Planned day off.  I'm so proud of B - she was shooting for a 2:05 yesterday and broke 2.  I like fast women!

I've now finished 12 out of 24 weeks of my IM training plan.  I'm half way to Lake Placid!  So far, I've only missed two workouts.  I was "short" on one workout (last Friday's run), because I raced a 5k instead of ran for 38min.  I call that a wash.  I've also done "extra" 26 times. 

  • Calories out: 2289 From lifestyle:2289, From activities:0
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 49m
  • 32.82 miles
  • 18.07 Mi/hr

Training ride, out to Tridelphia. Time and distance are a bit of an estimate as my Garmin died at mile 21.47. 59 degrees and sunny.

  • Calories out: 3534 From lifestyle:2230, From activities:1303
  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6
Swim
  • 57m 42s
  • 2788.71 yards
  • 02m 04s /100 yards

Long swim. Laps: 0:57, 1:04, 1:05, 1:05, 1:07, 1:08, 1:07, 1:08, 1:07, 1:07, 1:07, 1:07, 1:08, 1:07, 1:08, 1:08, 1:08, 1:08, 1:09, 1:09, 1:08, 1:09, 1:07, 1:08, 1:07, 1:10, 1:09, 1:08, 1:10, 1:08, 1:09, 1:08, 1:08, 1:09, 1:08, 1:09, 1:09, 1:08, 1:09, 1:09, 1:10, 1:10, 1:10, 1:09, 1:09, 1:10, 1:09, 1:07, 1:09, 1:07, 1:04

Bike
  • 1h 36m 24s
  • 29.62 miles
  • 18.44 Mi/hr

Brick ride, out to the half full course via Tridelphia. 65 degrees and sunny. 36oz of Gatorade on the bike and another 12oz in "T2" 167lbs before brick, 163.5 lbs after run.

Run
  • 45m 12s
  • 5.29 miles
  • 08m 32s /Mi

Brick run, Pnidell school loowp. 65 degrees and sunny. 167lbs before brick, 163.5 lbs after run.

  • Calories out: 4265 From lifestyle:2155, From activities:2109
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9

jcnipper's Training Log


 May 2013 
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