The following equipment is nearing replacement:
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
Run
  • 22m 09s
  • 3.15 miles
  • 07m 02s /Mi

White Oak 5k - the slowest 5k I've done. 62 degrees and sunny

Swim #1
  • 06m 31s
  • 328.08 yards
  • 01m 59s /100 yards

Warm up. Laps: 0:59. 1:05, 1:06, 1:07, 1:08, 1:07

Swim #2
  • 08m 29s
  • 218.72 yards
  • 03m 53s /100 yards

Drill set, side swim drill. Laps: 2:04, 2:08, 2:10, 2:06

Swim #3
  • 17m 30s
  • 874.89 yards
  • 02m /100 yards

Base set. Laps: 0:58, 1:03, 1:05, 1:06, 1:07, 1:07, 1:07, 1:08, 1:06, 1:06, 1:07, 1:07, 1:07, 1:06, 1:06, 1:06

Swim #4
  • 03m 47s
  • 218.72 yards
  • 01m 44s /100 yards

Sprint set. Laps: 0:51, 0:57, 1:00, 0:59

Swim #5
  • 06m 41s
  • 328.08 yards
  • 02m 02s /100 yards

Cool down. Laps: 1:02, 1:06, 1:09, 1:08, 1:08, 1:09

  • Calories out: 2899 From lifestyle:2250, From activities:649
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 15m 01s
  • 20.46 miles
  • 16.36 Mi/hr

Trainer ride. Avg cadence = 86, max speed = 18.15. Drank 24oz water. Watched "End of Watch."

  • Calories out: 3150 From lifestyle:2252, From activities:897
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Run
  • 40m 32s
  • 4.71 miles
  • 08m 37s /Mi

Run @ work with John. 66 degrees and sunny.

Swim #1
  • 06m 32s
  • 328.08 yards
  • 01m 60s /100 yards

Warm up. Laps: 0:57, 1:04, 1:07, 1:07, 1:08, 1:08

Swim #2
  • 04m 34s
  • 218.72 yards
  • -----

Drill set, pull bouy. Laps: 1:03, 1:08, 1:10, 1:12

Swim #3
  • 16m 03s
  • 765.53 yards
  • 02m 06s /100 yards

Base set. Laps: 1:03, 1:09, 1:09, 1:10, 1:10, 1:10, 1:10, 1:09, 1:10, 1:10, 1:09, 1:09, 1:09, 1:08

Swim #4
  • 03m 51s
  • 218.72 yards
  • 01m 46s /100 yards

Sprint set. Laps: 0:52, 0:59, 1:00, 1:00

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

Cool down. Laps: 1:02, 1:07, 1:08, 1:09, 1:10, 1:09

Swam 1,700m - will upload tomorrow.  Started at 7:43pm

  • Calories out: 3034 From lifestyle:2260, From activities:773
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Bike
  • 1h 05m 01s
  • 17.80 miles
  • 16.43 Mi/hr

Interval work on the trainer, 11x1min (plan called for 8). Avg cadence = 83, max speed = 21.27. Drank ~16oz water. 173.5lbs before ride, 170.5lbs after.

My calves were a bit sore when I woke up this morning, but the rest of me feels a bit better.  Planned days off can work wonders.

  • Calories out: 3072 From lifestyle:2285, From activities:787
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Mondays suck. 

Our little girl has been sick - she slept for 6 hours during her nap yesterday!

Weekend totals: 69.1% of an IM swim, 61.4% of an IM bike, and 52.2% of an IM run.  It was my longest ride since IMFL, and my longest run since my last marathon (Nov).  It was also my highest volume week since the one that ended (10/17/10 - when I did the Seagull Century).  April is already my highest volume month since August of '11. 

  • Calories out: 2296 From lifestyle:2296, From activities:0
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7

jcnipper's Training Log


 May 2013 
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Time
Distance
  • November's totals
  • October's totals
  • 2013 totals
  • 2012 totals