Swim
  • 35m
  • 1500.00 meters
  • 02m 20s /100 meters
The heat continues to be a real challenge

  • Calories: 3462 From fat:1545.86 (137.91g, 44.65%), From Carbs:1039.55 (208.67g, 30.03%), Protein:876.6 (175.96g, 25.32%)
  • Calories out: 2931 From lifestyle:2611, From activities:320, Net gain:531
  • Health data: Sleep: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 2
Run
  • 51m 45s
  • 4.31 miles
  • 12m 01s /Mi
Sport
  • Tennis
  • 1h 57m

2.65 miles playing tennis

No injuries playing tennis for a change...yeah.

  • Calories: 3462 From fat:1545.86 (137.91g, 44.65%), From Carbs:1039.55 (208.67g, 30.03%), Protein:876.6 (175.96g, 25.32%)
  • Calories out: 3925 From lifestyle:2516, From activities:1409, Net loss:-463
  • Health data: Hours slept: 7
Run
  • 1h 42m 08s
  • 2.30 miles
  • 44m 25s /Mi

OK, actually this was the amount I "ran" playing tennis

  • Calories out: 3379 From lifestyle:2562, From activities:817
  • Health data: Hours slept: 7
Swim
  • 40m 30s
  • 1500.00 meters
  • 02m 42s /100 meters
Bike
  • 1h 46m 35s
  • 25.26 miles
  • 14.22 Mi/hr
Run
  • 1h 07m 40s
  • 5.25 miles
  • 12m 53s /Mi
Today I did a diagnostic for the upcoming Olympic Distance 22 April 2012 I will enter all my information in detail on a race report. This was my longest distance to date. It was tough...must remember sun screen next time. Good hydration prior to the swim. Roctane 5 min prior. Felt very good through the swim which was my best split yet. Roctane at the transition and throughout the swim consumed eleyctrolyte carb drink approx 350ml. T1=3:31 Started the bike well but started to fade at about mile 10. Attempted to hydrate well (likely not well enough) consumed about 800ml total on the ride. The final 4 miles was hampered by several obstacles which slowed the ride down (cars, cows, & kids). Was pretty wiped after the bike, especially with a monster hill finish. I really, really, wanted to get off my bike and walk. Note: I am not good with aerobars, however, after about 10 miles I felt more comfortable. They really helped as there was a strong headwind (4 mile loop) which I had to face each loop. On the last lap seemed like there was a strong headwind going both directions....maybe suffering from hyponatremia? T2=4:51 I knew the run was going to be tough as I am not a strong runner. Nice pace for the first mile, then had to start walking. At first run 1/2 mile, walk 1/4, then went to 1/4th run, 1/4 walk. At mile 3 I had a second wind and ran well or another mile, then back to fatigue. I ran out of time (literally) and only completed 5.25 miles. Had to get home to the family. It was a great experience and I learned a lot! Had to take a day of rest. My back tolerated the trip well. My ankle held up extremely well with support. I went through 750ml of electrolyte fluid and 1 Liter water. Hydration will be important. My suit was covered with salt, so I know that I am a "sweater" and should make sure that I have electrolyte solution. I should consider a fuel belt for the upcoming event.

  • Calories: 630 From fat:183.53 (20.65g, 29.13%), From Carbs:331.95 (84.03g, 52.69%), Protein:114.52 (28.99g, 18.18%)
  • Calories out: 4691 From lifestyle:2485, From activities:2206, Net loss:-4061
  • Health data: Hours slept: 7
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

clinicisopen's Training Log


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