The following equipment is nearing replacement:
Picked up my folks from the airport, then went to the rehearsal dinner in downtown Baltimore. No training today.

Worked late then had to clean the house - no time to train. I'll call this taper.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7
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

jcnipper's Training Log


 July 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 31   
 
Time
Distance
  • November's totals
  • October's totals
  • 2013 totals
  • 2012 totals