Training for IMLP

The following equipment is nearing replacement:

Sunday - June 30

Bike
  • 4h 05m 12s
  • 70.96 miles
  • 17.36 Mi/hr

Long brick ride, to Mt Airy and back. Ate a Cliff bar at 1:15, and had GUs at 2:00 and 3:00. Drank 72oz of Gatorade and 70oz water. Variable weather on the bike - it kept threatening to storm but never did. 76 degrees and 97% humidity at start (feels like 87), 81 degrees and 77% humidity (feels like 94) at finish. 169.5 lbs before brick, 160.5 lbs after.

Run
  • 54m 04s
  • 5.80 miles
  • 09m 19s /Mi

Brick run. This run was a complete sufferfest - it was too damn hot and I was too damn dehydrated. I walked several times. Plan called for an hour but I bailed with a few minutes left. 82 degrees with 77% humidity (feels like 94). Honestly, I think it was hotter. Drank 12 oz of water in "T2" and 24oz on the run. 169.5 lbs before brick, 160.5 lbs after.

  • Calories out: 6491 From lifestyle:2436, From activities:4055
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Saturday - June 29

Bike
  • 1h 02m 52s
  • 18.97 miles
  • 18.10 Mi/hr

Training ride, out to Tridelphia Mill. 68 degrees, sunny and very humid. 170.5 lbs before ride, 168.5 lbs after. Only drank ~8oz water.

Swim
  • 1h 01m 55s
  • 3000.00 yards
  • 02m 03s /100 yards

Long swim

  • Calories out: 4022 From lifestyle:2577, From activities:1445
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Friday - June 28

Run
  • 49m 38s
  • 5.70 miles
  • 08m 42s /Mi

Training run. First 2 miles to JH with Dexter, then out to Pindell school. 69 degrees and sunny, 94% humidity. 170 lbs before run, 166.5 lbs after.

Swim
  • 33m 03s
  • 1600.00 yards
  • 02m 04s /100 yards

Collapsed my sets into one long base set since it was threatening a storm and I didn't know how long I was going to get. Turns out I got it all in, just crappily. Laps: 51, 60, 62, 62, 62, 63, 64, 62, 62, 62, 62, 62, 62, 62, 62, 62, 63, 62, 63, 62, 62, 62, 62, 64, 64, 63, 63, 64, 63, 64, 64, 57

  • Calories out: 3567 From lifestyle:2603, From activities:964

Thursday - June 27

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Hours slept: 7

Wednesday - June 26

Bike
  • 1h 32m 43s
  • 29.01 miles
  • 18.77 Mi/hr

Training ride, Hall shop loop x 2, extended Hall shop loop, then CFA loop. Started out 92 degrees, but cooled off as the storm rolled in. Drank 24oz water.

Holy crap - just realized IMLP is a month away!

  • Calories out: 3854 From lifestyle:2578, From activities:1276
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Tuesday - June 25

Run
  • 40m 04s
  • 4.57 miles
  • 08m 46s /Mi

Training run @ work. Plan called for a tempo run, but it was too damn hot for that. 89 degrees and "feels" like 101 at start, 91 and feels like 102 at finish. Drank about 16oz of water while running

Bike
  • 1h 30m 04s
  • 24.12 miles
  • 16.07 Mi/hr

Trainer ride. Avg cadence= 77, max speed = 19.06. Watched the first two episodes of "Justified"

  • Calories out: 4325 From lifestyle:2555, From activities:1770
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Monday - June 24

Swim #1
  • 05m 58s
  • 300.00 yards
  • 01m 59s /100 yards

Warm up. Laps: 52, 59, 61, 62, 62, 61

Swim #2
  • 08m 01s
  • 200.00 yards
  • 04m /100 yards

Drill set, side swim drill. Laps: 1:58, 2:02, 2:00, 2:01

Swim #3
  • 15m 38s
  • 800.00 yards
  • 01m 57s /100 yards

Base swim. First few laps were disrupted due to having to move for swim team and a dumb kid flailing in my lane. Laps: 52, 56, 54, 56, 55, 58, 59, 60, 61, 61, 62, 61, 61, 62, 61, 61

Swim #4
  • 06m 09s
  • 300.00 yards
  • 02m 02s /100 yards

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

  • Calories out: 2932 From lifestyle:2613, From activities:318
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

jcnipper's Training Log


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