Swim
  • 21m
  • 700.00 meters
  • 03m /100 meters

Swim is always awkward off the run. My form slipped a little but recovered.

Run #1
  • 34m 38s
  • 3.10 miles
  • 11m 10s /Mi

First 2 miles at 9:30 pace..tough for me. Bumped HR into zone 5 (but not for long)

Run #2
  • 16m 16s
  • 0.85 miles
  • 19m 08s /Mi
Strength
  • 11m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0

also 30 sec planks x 2

Not my best work out day, but OK

  • Calories: 2246 From fat:1023.77 (107.03g, 45.58%), From Carbs:851.83 (200.38g, 37.93%), Protein:370.4 (87.13g, 16.49%)
  • Calories out: 3371 From lifestyle:2596, From activities:775, Net loss:-1125
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 RHR: 50 Hours slept: 7 Overall Workout: 4
Run
  • 25m
  • 2.44 miles
  • 10m 15s /Mi

Easy run with Rob prior to swim

Swim
  • 30m
  • 1000.00 meters
  • 03m /100 meters
First the run, then the swim. The swim was a little shaky at first. Big push from my buddies to do the spring instead of the olympic distance on the 22nd April. Looks like Kim will make it to the race after all. It will be good to have someone to help in case there is a water shortage for the tail draggers.

  • Calories: 1740 From fat:464.39 (27.66g, 26.69%), From Carbs:585.12 (78.42g, 33.63%), Protein:690.49 (92.54g, 39.68%)
  • Calories out: 3145 From lifestyle:2615, From activities:530, Net loss:-1405
  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 RHR: 50 Hours slept: 7
Bike
  • 55m 35s
  • 16.00 miles
  • 17.27 Mi/hr

LifeCycle spinner. Intervals:
Cycle 1: 10 min warm up
Cycle 2: 3 min hard, 2 min recovery x 2
Cycle 3: 1km hard, 1km recovery (total 10 min)
Cycle 4: 3 min hard de-escalating 2 min recover x 2
Cycle 5: cool down 1 min moderate, 1 min recovery

Run
  • 33m 23s
  • 3.35 miles
  • 09m 58s /Mi

treadmill: felt very good. Had to stop secondary to blister development (rare for me). Have to pay attention to foot care and shoe care off the transition

Brick today (kinda), Bike to run about 15 min apart. The 15 min were doing some strength sets. I was surprised how good I felt on the run, but started to develop a couple blisters (note to self: make sure your shoes are adjusted during the transition from stationary bike to the run). Used better hydration with more salt per coach Mike, I will know more on my next brick but it seemed to really make a difference.

  • Calories: 2003 From fat:687.44 (71.45g, 34.32%), From Carbs:1043.52 (244.03g, 52.1%), Protein:272.04 (63.62g, 13.58%)
  • Calories out: 3760 From lifestyle:2603, From activities:1158, Net loss:-1757
  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 52 Hours slept: 6 Overall Workout: 4
Strength

  • Calories: 240 From fat:55.05 (6.04g, 22.94%), From Carbs:135.25 (33.38g, 56.35%), Protein:49.7 (12.27g, 20.71%)
  • Calories out: 2653 From lifestyle:2653, From activities:0, Net loss:-2413
  • Health data: Hours slept: 7
Run
  • 1h 22m 17s
  • 6.20 miles
  • 13m 16s /Mi
A little tough comming off of the holiday. Some back pain 5/10, so medication may have played a role in the run today. run and walked, but kept HR in upper zone 1 lower zone 2 the whole time.

  • Calories: 1599 From fat:612.26 (63.18g, 38.29%), From Carbs:677.8 (157.38g, 42.39%), Protein:308.93 (71.73g, 19.32%)
  • Calories out: 3260 From lifestyle:2596, From activities:663, Net loss:-1661
  • Health data: Sleep: 2 Stress: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 2
Run
  • 33m
  • 3.20 miles
  • 10m 19s /Mi
This was a slow week for training since we were on vacation (kids spring break). It was good to spend some time in Watamu where the "Wild Man Tri" will take place. I was very surprised how difficult it was to manage the heat. I assumed training at high altitude would off set the heat, but my times suffered as well as my perceived exertion. I was also surprised that the sunburn I had from the previous diagnostic race hampered me so much. The heat of Watamu added to the feeling that my skin was on fire increased my perceived exertion (PE). My HR did not match the PE rate. I also had a chance to do the preliminary planning for the race on the 22nd. I now have a good idea of the layout of the course and the challenge which lies ahead. I put on 3 pounds while at the beach...bummer.

  • Calories out: 3019 From lifestyle:2637, From activities:381
  • Health data: Hours slept: 7
Run
  • 41m
  • 3.50 miles
  • 11m 43s /Mi

liesure trott with friends

Wrapped up with Kids activities and ....yes, work while on vacation

  • Calories out: 3042 From lifestyle:2618, From activities:424
  • Health data: Hours slept: 7

clinicisopen's Training Log


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