The following equipment is nearing replacement:
Run
  • 51m 47s
  • 6.10 miles
  • 08m 29s /Mi

Training run. First 2 miles to JH and back with Dex. Next 4 at a "tempo" pace to Simpson & back. Sunny, 73 degrees and 100% humidity (really gross). 169 lbs before run, 164 lbs after.

Swim #1
  • 06m 02s
  • 300.00 yards
  • 02m /100 yards

Warm up. Laps: 54, 61, 62, 61, 63, 62

Swim #2
  • 08m 07s
  • 200.00 yards
  • 04m 03s /100 yards

Drill set, side swim drill. Laps: 2:00, 2:01, 2:04, 2:02

Swim #3
  • 36m 04s
  • 1800.00 yards
  • 02m /100 yards

Base set. Laps: 0:54, 0:57, 0:58, 0:58, 0:59, 0:59, 1:01, 1:00, 1:00, 1:01, 1:00, 1:02, 1:02, 1:01, 1:02, 1:00, 1:02, 1:02, 1:02, 1:00, 1:02, 1:01, 1:02, 1:02, 1:03, 1:03, 1:02, 1:02, 1:02, 1:02, 0:56, 0:58, 0:59, 0:57, 0:57, 0:56

Swim #4
  • 08m 24s
  • 200.00 yards
  • 04m 12s /100 yards

Kick set. Laps: 2:04, 2:14, 2:07, 1:59

Swim #5
  • 06m 08s
  • 300.00 yards
  • 02m 02s /100 yards

Cool down. Laps: 0:58, 1:00, 1:03, 1:02, 1:03, 1:02

  • Calories out: 3852 From lifestyle:2583, From activities:1268
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Bike
  • 2h 05m 02s
  • 33.41 miles
  • 16.03 Mi/hr

Long training ride. Avg cadence = 77, max speed = 19.69. Drank 48oz water. Watched an episode of Justified, Dexter, and Futurama.

  • Calories out: 4347 From lifestyle:2598, From activities:1749
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
17:40:07 was my volume total from last week. Sheesh, I'm tired.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7.5
Run
  • 2h 40m 04s
  • 17.08 miles
  • 09m 22s /Mi

Long run. Hall shop loop + Simpson(4.4) x 2. 92 degrees and 60% humidity, "feels like" 102. 170 lbs at start, 161.5 lbs after run. Drank 72oz of Gatorade and 72oz of water. Took an S!Cap before starting and at mile 8ish. Stopped to cool off (wring out my shirt and dump hose water on my head) at miles 8 and 12.4.

Longest run since my last marathon in November.

  • Calories out: 4548 From lifestyle:2530, From activities:2018
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9
Bike
  • 1h 17m 39s
  • 23.05 miles
  • 17.81 Mi/hr

Training ride, out to Tridelphia and back. Turned around right past the tree farm. 167 lbs before ride, 165 lbs after. Drank ~36oz water. Sunny and 85, "feels like" 96

Swim
  • 1h 27m 03s
  • 4200.00 yards
  • 02m 04s /100 yards

Long swim. 92 degrees and sunny, "feels like" 100. Laps: 53, 60, 61, 62, 62, 62, 63, 62, 62, 62, 65, 62, 62, 63, 64, 63, 63, 63, 62, 62, 63, 62, 62, 62, 62, 62, 63, 62, 62, 62, 63, 63, 63, 63, 64, 63, 64, 62, 64, 63, 64, 64, 60, 63, 64, 64, 64, 63, 63, 63, 63, 65, 65, 63, 63, 62, 63, 63, 64, 64, 62, 64, 64, 63, 64, 65, 63, 65, 65, 63, 65, 63, 64, 63, 55, 59, 59, 56, 57, 56, 57, 56, 58, 55

Back was sore when I woke up this morning.

Longest swim since IMFL.

  • Calories out: 4389 From lifestyle:2525, From activities:1864
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Run
  • 1h 01m 58s
  • 7.05 miles
  • 08m 47s /Mi

Training run. First two miles (to JH) with Dexter, then Simpson (5). 73 degrees, 85% humidity. 168 lbs before run, 163 lbs after.

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

Warm up. Laps: 55, 62, 63, 62, 62, 62

Swim #2
  • 07m 57s
  • 200.00 yards
  • 03m 58s /100 yards

Drill set, side swim drill. Laps: 1:55, 1:59, 1:58, 1:56

Swim #3
  • 31m 53s
  • 1550.00 yards
  • 02m 03s /100 yards

Base set, blanked the laps by accident. Oops.

Swim #4
  • 07m 37s
  • 450.00 yards
  • 01m 41s /100 yards

Sprint set, 9x 50 with ~10sec between laps. Laps: 47, 51, 52, 52, 51, 51, 51, 51, 51

Swim #5
  • 06m 07s
  • 300.00 yards
  • 02m 02s /100 yards

Cool down. Laps: 0:55, 1:01, 1:03, 1:03, 1:03, 1:02

  • Calories out: 3954 From lifestyle:2573, From activities:1381
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Bike
  • 6h 18m 49s
  • 112.84 miles
  • 17.87 Mi/hr

Long ride (longest ever). Rode out to MD-144 via Roxbury, MD-94N, MD-26W, MD-75S to New Market, then turned around at my old house. Came home the same way but stayed on 144 and took Folly Quarter home. Had a Cliff bar at hour 1:15 and 3:15, and a GU at 2:15. Drank 104oz of Gatorade, 104oz water, and 32oz of Sprite (and ice). Stopped to refill fluids around the 4 hour mark. 170lbs at start, 162.5lbs at finish. 77 degrees and 100% humidity at start (feels like 87), 89 ad 58% humidity at finish (feels like 97). It stayed cloudy for the first ~2 hours or so, but then cleared up and got hot.

  • Calories out: 7635 From lifestyle:2394, From activities:5241
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

jcnipper's Training Log


 July 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
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Time
Distance
  • November's totals
  • October's totals
  • 2013 totals
  • 2012 totals