The following equipment is nearing replacement:
Run
  • 25m 18s
  • 3.14 miles
  • 08m 03s /Mi

Maple Lawn "Donut run". We had a lot of people from the neighborhood come out! I served as the "route leader", even though I accidentally cut the course. Oops. 70 degrees and sunny.

Swim
  • 1h 11m 42s
  • 3600.00 yards
  • 01m 59s /100 yards

Long swim. 82 degrees and sunny. Laps: 52, 56, 58, 58, 57, 59, 60, 61, 59, 59, 60, 60, 59, 60, 60, 60, 61, 60, 60, 60, 59, 59, 60, 60, 60, 61, 57, 61, 58, 60, 60, 59, 59, 59, 60, 61, 60, 59, 59, 59, 60, 61, 60, 61, 60, 61, 59, 60, 59, 60, 59, 59, 61, 59, 60, 61, 60, 60, 61, 62, 60, 61, 62, 61, 61, 62, 62, 62, 58, 61, 61, 58

Bike
  • 2h 44m 37s
  • 48.36 miles
  • 17.63 Mi/hr

Long ride. Rode out to 144 via Roxbury then home. 92 degrees and sunny. Drank 48oz Gatorade and 70oz water. 165.5lbs before ride, 162lbs after.

Note to self: sunscreen on the back is advisable when swimming outdoors. Ouch

  • Calories out: 5716 From lifestyle:2448, From activities:3267
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Run
  • 52m 34s
  • 6.06 miles
  • 08m 40s /Mi

Training run, to Simpson & back, then to JH and back with Dexter. 65 degrees, sunny and 100% humidity. 166 lbs before run, 162 lbs after.

Swim #1
  • 05m 45s
  • 300.00 yards
  • 01m 55s /100 yards

Warm up. Laps: 51, 57, 59, 60, 59, 59

Swim #2
  • 07m 49s
  • 200.00 yards
  • 03m 54s /100 yards

Drill set, side swim drill. Laps: 1:54, 1:59, 2:00, 1:56

Swim #3
  • 25m 27s
  • 1300.00 yards
  • 01m 57s /100 yards

Base set. Laps: 53, 57, 59, 59, 59, 59, 59, 59, 59, 59, 59, 60, 58, 60, 60, 58, 59, 59, 60, 59, 59, 58, 59, 60, 59, 58

Swim #4
  • 03m 25s
  • 200.00 yards
  • 01m 42s /100 yards

Sprint set, 1x200. Laps: 46, 53, 53, 52

Swim #5
  • 05m 57s
  • 300.00 yards
  • 01m 58s /100 yards

Cool down. Laps: 55, 59, 61, 61, 60, 61

It's so hard for me to get my legs moving in the morning. Ug

  • Calories out: 3701 From lifestyle:2562, From activities:1138
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 25m 01s
  • 22.77 miles
  • 16.07 Mi/hr

Interval ride on the trainer, 7x3 min intervals starting every 10min. Avg cadence = 81, max speed = 19.37. 171lbs before ride 168.5 lbs after. Drank ~36oz water. Watched an episode of the Simpsons, one episode of Homeland, and some NBA.

  • Calories out: 3733 From lifestyle:2569, From activities:1163
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Run
  • 44m
  • 5.37 miles
  • 08m 11s /Mi

Solo interval training run @ work. 9 min warm up, 3/6 x 4, 6min cool down. 85 degrees and sunny.

Swim #1
  • 05m 37s
  • 300.00 yards
  • 01m 52s /100 yards

Warm up. Laps: 50, 55, 57, 59, 59, 58

Swim #2
  • 07m 59s
  • 200.00 yards
  • 03m 59s /100 yards

Drill set, side swim drill. Laps: 2:04, 2:00, 1:57, 1:59

Swim #3
  • 29m 06s
  • 1500.00 yards
  • 01m 56s /100 yards

Base set. Laps: 50, 55, 57, 58, 59, 57, 59, 59, 59, 60, 59, 59, 58, 60, 60, 59, 58, 60, 60, 60, 60, 59, 60, 60, 61, 56, 59, 55, 56, 53

Swim #4
  • 06m 04s
  • 300.00 yards
  • 02m 01s /100 yards

Cool down. Laps: 57, 60, 62, 62, 63, 61

First swim in the outdoor pool in the neighborhood. The air temp was nice and warm, but the water was brrrrr chilly

  • Calories out: 3681 From lifestyle:2574, From activities:1107
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7.5

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
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

jcnipper's Training Log


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