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Saturday - March 31

Run

33m 10s
2.50 miles
13m 16s /Mi

Light jog in hiking boots (training?)

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
2
30
40
0
0

30 sec plank x 2

Early start with Boyscouts. Off to Suswa caves for spelunking. Managed a 2.5 mile light jog around the camp site. Avoiding local wildlife. Campsite deep within Masai territory. First campout with both heavy rain and hail. Masai kids loved seeing a Mzungo running around the camp.

Calories: 1648 From fat:729.72 (86.06g, 44.28%), From Carbs:713.36 (189.3g, 43.29%), Protein:204.92 (54.38g, 12.43%)
Calories out: 2988 From lifestyle:2617, From activities:371, Net loss:-1340
Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 2 Hours slept: 6 Overall Workout: 3

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Friday - March 30

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
1
50
50
0
0

30 sec plank x 2

Very little accomplished today, significant fatigue likely due to a viral illness (a bit of scleral icterus noted). Lots of GI distress over the past 2 days. Seems be be exacerbated with the swim (GI upset) likely due to taking in so much water. Need to get a nose clamp. This weekend is full of Boyscout activities including a weekend campout. Frustrated: this was supposed to be a peak week.

Calories: 2352 From fat:648.4 (73.05g, 27.57%), From Carbs:1329.73 (337.09g, 56.54%), Protein:373.87 (94.78g, 15.9%)
Calories out: 2775 From lifestyle:2637, From activities:138, Net loss:-423
Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 1 RHR: 50 Sick: 2 Hours slept: 6 Overall Workout: 2

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Thursday - March 29

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

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

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Wednesday - March 28

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

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Tuesday - March 27

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

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Monday - March 26

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunch machine
2
30
30
20
25
BACK - Bent-Arm Lat Pulldowns
2
14
14
30
30
BACK - Seated row
2
15
15
50
50
LEGS - 2 Leg Squats
2
0
0
0
0
LEGS - Hamstring Curls (Cable)
2
15
15
25
25
LEGS - Leg Extensions
2
15
15
45
45
LEGS - Leg Press
2
15
15
50
50

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

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Sunday - March 25

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