Swim
  • 1h 02m
  • 2150.00 meters
  • 02m 53s /100 meters

Swim felt good, pool 85 degree
No special intervals, just distance today

  • Calories: 1205 From fat:542.89 (54.53g, 45.05%), From Carbs:396.41 (89.59g, 32.9%), Protein:265.71 (60.05g, 22.05%)
  • Calories out: 3085 From lifestyle:2590, From activities:496, Net loss:-1880
  • Health data: Hours slept: 7
Run
  • 1h 02m 19s
  • 6.07 miles
  • 10m 16s /Mi

log distance, gentle pace. 1 KM track with a couple steep grades. Left hip flexor tight, will need to do more stretching prior to long runs

  • Calories: 968 From fat:277.96 (28.54g, 28.72%), From Carbs:519.78 (120.07g, 53.7%), Protein:170.26 (39.33g, 17.59%)
  • Calories out: 3301 From lifestyle:2589, From activities:712, Net loss:-2333
  • Health data: Hours slept: 7
Sport #1
  • P90X
  • 1h 15m

chest & back
Ab ripper

Sport #2
  • P90X
  • -----

chest & back
Ab ripper

  • Calories: 848 From fat:246.02 (27.67g, 29.01%), From Carbs:491.87 (124.45g, 58%), Protein:110.11 (27.86g, 12.98%)
  • Calories out: 3266 From lifestyle:2581, From activities:685, Net loss:-2418
  • Health data: Hours slept: 7
Run
  • 50m 19s
  • 5.00 miles
  • 10m 04s /Mi

Gentle 5 mile run on treadmil. No complications. 4 min walk time total (Seattle)

Bike
  • 23m 55s
  • 4.50 miles
  • 11.29 Mi/hr

Slow cool down after the run (gentle reverse brick) No complications. Maintain 80 RPM, bumped up to 100 for 2 min interval x 3
Bike machine (Seattle)

  • Calories: 2300 From fat:892.94 (89.72g, 38.82%), From Carbs:1043.64 (235.94g, 45.38%), Protein:363.42 (82.16g, 15.8%)
  • Calories out: 2999 From lifestyle:2263, From activities:737, Net loss:-699
  • Health data: Hours slept: 7
Strength
  • 1h 00m

  • Calories: 828 From fat:253.35 (32.66g, 30.6%), From Carbs:408.21 (118.41g, 49.3%), Protein:166.44 (48.28g, 20.1%)
  • Calories out: 3002 From lifestyle:2591, From activities:411, Net loss:-2174
  • Health data: Hours slept: 7
Run #1
  • 25m
  • 2.10 miles
  • 11m 54s /Mi

leisure lunch time trott

Run #2
  • 25m 20s
  • 2.10 miles
  • 09m 41s /Mi

Straight 10 min pace with one small sprint (will import from Garmin when able)

Bike
  • 21m 08s
  • 5.23 miles
  • 14.85 Mi/hr

Slow spin at HR Zone 1 (Import from Garmin when able)
Bike spinner (Seattle)

Sport
  • Elliptical Training
  • 21m

slow pace, HR Zone 1-3 secondary to 40 min prior of running and biking

Felt well this morning backing off of intervals a bit (per coach Mike). A bit more freedom to train while away from home, but no pool available at this point.

  • Calories: 2525 From fat:844 (99.83g, 33.43%), From Carbs:1168.65 (311.01g, 46.28%), Protein:512.35 (136.35g, 20.29%)
  • Calories out: 3284 From lifestyle:2254, From activities:1030, Net loss:-759
  • Health data: Hours slept: 7
Run #1
  • 22m
  • 2.10 miles
  • 10m 29s /Mi

lunch time trott

Bike
  • 32m 22s
  • 9.00 miles
  • 16.68 Mi/hr

Spinning Seattle

Run #2
  • 31m 08s
  • 3.00 miles
  • -----

Treadmill Seattle

  • Calories: 1648 From fat:409.64 (50.13g, 24.86%), From Carbs:911.67 (251.01g, 55.32%), Protein:326.7 (89.95g, 19.82%)
  • Calories out: 3305 From lifestyle:2257, From activities:1048, Net loss:-1657
  • Health data: Hours slept: 7

clinicisopen's Training Log


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