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Wednesday - March 14

Bike
  • 32m 58s
  • 10.03 miles
  • 18.25 Mi/hr
Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assist Pull ups-close grip
    2
    15
    15
    0
    0
  • BACK - Assist Pull ups-under hand
    2
    15
    15
    0
    0
  • BACK - Assist Pull ups-wide grip
    2
    15
    15
    0
    0
  • BACK - Assisted Pullups
    2
    15
    15
    0
    0
  • BACK - Back Flies
    2
    15
    15
    0
    0
  • BACK - Heavy Pants
    2
    15
    15
    0
    0
  • BACK - lawn mower
    2
    15
    15
    0
    0
  • CHEST - Decline pushup
    2
    10
    10
    0
    0
  • CHEST - Push Up Diamond
    2
    6
    6
    0
    0
  • CHEST - Push Up Military
    2
    5
    5
    0
    0
  • CHEST - Pushups
    2
    5
    5
    0
    0
  • CHEST - Pushups, Wide Arm
    2
    5
    5
    0
    0

Assist pull ups with Bands
All weight tasks also with Bands

  • Calories: 1682 From fat:659.74 (73.86g, 39.22%), From Carbs:527.88 (132.96g, 31.38%), Protein:494.38 (124.52g, 29.39%)
  • Calories out: 3548 From lifestyle:2602, From activities:946, Net loss:-1866
  • Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 4 Overall Workout: 3

Tuesday - March 13

Arrived Amsterdam this morning, will be back in NBO around 2100 tonight. No work out today either.

  • Calories: 313 From fat:49.1 (5.54g, 15.69%), From Carbs:247.12 (62.68g, 78.95%), Protein:16.77 (4.25g, 5.36%)
  • Calories out: 2632 From lifestyle:2632, From activities:0, Net loss:-2319
  • Health data: Hours slept: 7

Monday - March 12

Up early traveling all day HSV to ATL to DC to Amsterdam. Stretching on the flight, but that's about all.

  • Calories: 2284 From fat:913.86 (100.27g, 40.01%), From Carbs:934.67 (230.75g, 40.92%), Protein:435.47 (107.51g, 19.07%)
  • Calories out: 2632 From lifestyle:2632, From activities:0, Net loss:-348
  • Health data: Hours slept: 7

Sunday - March 11

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

Saturday - March 10

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

Friday - March 9

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

Thursday - March 8

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
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clinicisopen's Training Log


 March 2012 
SunMonTueWedThuFriSat
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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
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals