No training today, just couldn't get my body to cooperate (lazy). Brutal drive back from Suswa, guide got lost 3 times. The kids had a great time repelling, eating, risking death. Less fatigue today even with the drive.

  • Calories: 2098 From fat:859.11 (87.32g, 40.95%), From Carbs:953.27 (218.01g, 45.44%), Protein:285.62 (65.32g, 13.61%)
  • Calories out: 2628 From lifestyle:2628, From activities:0, Net loss:-530
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 56 Sick: 3 Hours slept: 8
Run
  • 33m 10s
  • 2.50 miles
  • 13m 16s /Mi

Light jog in hiking boots (training?)

Strength
  • 15m

  • 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
Strength
  • 20m

  • 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
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

clinicisopen's Training Log


 April 2012 
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