Training for IMLP

The following equipment is nearing replacement:

Monday - May 27

Bike
  • 1h 47m 39s
  • 32.32 miles
  • 18.01 Mi/hr

Thursday's training ride. Out to the half full course via Howard road. 74 degrees and cloudy. Drank 1 bottle of water

  • Calories out: 4027 From lifestyle:2554, From activities:1473
  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8

Sunday - May 26

Bike
  • 4h 28m 31s
  • 78.28 miles
  • 17.49 Mi/hr

Long ride. Rode out to MD144 via tridelphia mill and Roxbury Rd / 97, made a loop on Folly Quarter, repeated that, then home. I was short so I did a Hall shop loop. 68 degrees and sunny, with ~10mph sustained winds. 166.5 lbs before ride, 161.5 lbs after. Drank 72oz Gatorade, had GUs at 1 and 3 hours, and a bag of GU chomps at 2 hours. Probably could have used a little more fluid, but didn't want to carry a pack or stop at a store. Legs were really dead from yesterday's swim and run.

  • Calories out: 6094 From lifestyle:2434, From activities:3660
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8

Saturday - May 25

Swim
  • 1h 22m 20s
  • 3937.01 yards
  • 02m 05s /100 yards

Long swim. Somehow deleted the laps instead of saving them. Oops

Run
  • 2h 24m 24s
  • 16.16 miles
  • 08m 56s /Mi

Long run, Hall shop loop x 2. 66 degrees, sunny and VERY windy. Drank 48oz Gatorade. 168lbs before run, 163lbs after.

  • Calories out: 5131 From lifestyle:2479, From activities:2652
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5

Friday - May 24

Run
  • 52m 47s
  • 6.12 miles
  • 08m 37s /Mi

Training run, to Simpson & back then to JH & back with Dexter. 60 degrees and 97% humidity, rain the final mile. 166lbs before run, 164.5 lbs after.

Swim #1
  • 06m 32s
  • 328.08 yards
  • 01m 59s /100 yards

Warm up. Laps: 0:58, 1:03, 1:07, 1:08, 1:08, 1:08

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

Drill set, pull bouy. Laps: 1:04, 1:08, 1:08, 1:09

Swim #3
  • 25m 42s
  • 1257.66 yards
  • 02m 02s /100 yards

Base set. Laps: 1:03, 1:07, 1:08, 1:08, 1:07, 1:07, 1:06, 1:07, 1:07, 1:08, 1:07, 1:07, 1:07, ,1:07, 1:07, 1:07, 1:08, 1:08, 1:08, 1:08, 1:06, 1:07, 1:08

Swim #4
  • 07m 51s
  • 437.45 yards
  • 01m 47s /100 yards

Sprint set, 4x100 with ~10 sec between sets. Laps: 0:55, 1:01, 0:58, 1:01, 0:59, 1:00, 0:58, 1:00

Swim #5
  • 06m 40s
  • 328.08 yards
  • 02m 02s /100 yards

Cool down. Laps: 1:02, 1:06, 1:08, 1:10, 1:08, 1:07

  • Calories out: 3747 From lifestyle:2571, From activities:1176
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5

Thursday - May 23

Bike
  • 1h 45m 02s
  • 28.07 miles
  • 16.03 Mi/hr

Trainer ride. Avg cadence = 84, max speed = 17.81. 169.5 lbs before ride, 168 lbs after. Drank 48oz water. Watched a Simpsons, episode 8 of Homeland, and a Daily Show.

  • Calories out: 3483 From lifestyle:2229, From activities:1254
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5

Wednesday - May 22

Run
  • 44m 40s
  • 5.18 miles
  • 08m 37s /Mi

Training run @ work with Owen, John, Charlie and Craig. 82 degrees, 65% humidity and sunny, "feels" like 90. Plan called for 4x3min intervals, but since this group pushes the pace on a hardish course I call this even.

Swim #1
  • 06m 35s
  • 328.08 yards
  • 01m 60s /100 yards

Warm up. Laps: 0:57, 1:05, 1:08, 1:08, 1:08, 1:09

Swim #2
  • 08m 47s
  • 218.72 yards
  • 04m /100 yards

Drill set, side swim drill. Laps: 2:10, 2:11, 2:15, 2:11

Swim #3
  • 35m 58s
  • 1749.78 yards
  • 02m 03s /100 yards

Base set. Laps: 1:01, 1:07, 1:08, 1:08, 1:09, 1:09, 1:09, 1:09, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:08, 1:07, 1:08, 1:08, 1:08, 1:08, 1:07, 1;07, 1:08, 1:08, 1:07, 1:06, 1:07, 1:06, 1:06, 1:04

Swim #4
  • 05m 29s
  • 273.40 yards
  • 01m 60s /100 yards

Cool down. Laps: 1;00, 1:06, 1:08, 1:08, 1:07

  • Calories out: 3653 From lifestyle:2559, From activities:1094
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7

Tuesday - May 21

Bike
  • 1h 20m 01s
  • 21.57 miles
  • 16.17 Mi/hr

Hill ride on the trainer. 6x5min hills. Avg cadence = 77, max speed = 19.69. Drank 24oz water. 171lbs before ride, 168lbs after. Watched an episode of The Simpsons and episode 7 of Homeland (good show!)

  • Calories out: 3187 From lifestyle:2235, From activities:951
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

jcnipper's Training Log


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