Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

Trainer

Run #1
  • 01m 46s
  • -----
  • -----

Treadmil
Following 45 min of biking.

Run #2
  • 22m 41s
  • 1.75 miles
  • 12m 58s /Mi

Treadmil
Following 45 min of biking and 1 hour of Squash

Sport
  • Squash
  • 1h 00m

  • Calories: 1660 From fat:454.59 (47.68g, 27.39%), From Carbs:919.22 (216.91g, 55.37%), Protein:286.19 (67.53g, 17.24%)
  • Calories out: 4227 From lifestyle:2569, From activities:1658, Net loss:-2567
  • Health data: Sleep: 2 Soreness: 3 Fatigue: 2 RHR: 50 Hours slept: 4
Run #1
  • 05m 05s
  • 0.58 miles
  • 08m 46s /Mi
Run #2
  • 1h 39m 08s
  • 3.50 miles
  • 28m 19s /Mi
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - General
    2
    25
    25
    0
    0
Still dragging most of the day, heavy work schedule and meetings. 4 miles with intervals to help break up the boring run.

  • Calories: 1444 From fat:572.47 (62.9g, 39.64%), From Carbs:555.55 (137.34g, 38.47%), Protein:315.98 (78.12g, 21.88%)
  • Calories out: 3558 From lifestyle:2583, From activities:975, Net loss:-2114
  • Health data: Sleep: 2 Soreness: 3 Fatigue: 2 RHR: 54 Hours slept: 4 Overall Workout: 2
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
  • 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
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
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
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

clinicisopen's Training Log


 March 2012 
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