Wednesday - April 11

Run

35m 34s
3.37 miles
10m 33s /Mi

Swim

15m 52s
625.00 meters
02m 32s /100 meters

Still a bit of abdominal pain when pushing the pace or intervals, backed off without problems. Will see how things work out tomorrow

Calories: 119 From fat:16.46 (1.74g, 13.83%), From Carbs:5.81 (1.38g, 4.88%), Protein:96.73 (22.95g, 81.29%)
Calories out: 3158 From lifestyle:2605, From activities:553, Net loss:-3039
Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 50 Sick: 2 Hours slept: 5 Overall Workout: 3

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Tuesday - April 10

Run

50m 48s
4.05 miles
12m 32s /Mi

Calories: 969 From fat:292.38 (32.94g, 30.17%), From Carbs:376.49 (95.45g, 38.85%), Protein:300.13 (76.09g, 30.97%)
Calories out: 3053 From lifestyle:2590, From activities:463, Net loss:-2084
Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 45 Sick: 2 Hours slept: 7 Overall Workout: 2

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Monday - April 9

Run

53m 22s
4.00 miles
13m 20s /Mi

Pretty rough coming off the illness. Tried not to push too hard but still had 15 min in zone 4

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
3
25
25
0
0

Contiunous crunches on exercise ball for 25 min

Back on the treadmil today for light easy run. Still struggling with some abd pain. Didn't want to over due it. Will see how things go tomorrow

Calories out: 3168 From lifestyle:2572, From activities:597
Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 55 Sick: 3 Hours slept: 7 Overall Workout: 2

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Sunday - April 8

Caught something from my son. Significant abdominal pains, fever, and ongoing back discomfort.

Calories out: 2648 From lifestyle:2648, From activities:0
Health data: Sleep: 1 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 62 Sick: 4 Hours slept: 5

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Saturday - April 7

Took a rest day today. Had to nurse back pains today.

Calories: 678 From fat:90.18 (9g, 13.3%), From Carbs:534.38 (120g, 78.82%), Protein:53.44 (12g, 7.88%)
Calories out: 2625 From lifestyle:2625, From activities:0, Net loss:-1947
Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 50 Hours slept: 7

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Friday - April 6

Bike

2h 46m 38s
36.00 miles
12.96 Mi/hr

Several monster hills, good workout. We had about 3 areas where we had to stop for bike issues, matatoos, social activities.

Rob and John took me on 2 "bonus" loops through the villages. Good ride, farthest for me so far. Legs were tired after a "long" run yesterday. I could really feel the hills, just not a lot left in the legs and we had some buster hills. Took the camel back (backpack) as I wanted to get a feel for what it will be like. I plan on wearing it at the Watamu tri due to the high heat.

Calories: 1107 From fat:295.78 (29.63g, 26.72%), From Carbs:638.43 (143.91g, 57.67%), Protein:172.79 (38.95g, 15.61%)
Calories out: 4030 From lifestyle:2511, From activities:1519, Net loss:-2923
Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 RHR: 50 Sick: 1 Hours slept: 7 Overall Workout: 4

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Thursday - April 5

Run

1h 13m 28s
6.44 miles
2h 25m 53s /Mi

Longer run on treadmil, intervals. Went well. Felt pretty good, run times show improvement. Although, the real road run on Tuesday was brutal. This was much better today. Per coach Mike, I have changed my walk run intervals (this has helped considerably) and continue to work on these intervals to drive down my run times with minimal stress. Basic interval sets: (1)10min [level 6 warm up] (2)15min [(2 min level 7), (3 min level 6)] x 3 (3)15min [(2 min level 4.1), (3 min level 7) x 2] [(2 min level 4.1), (3 min level 6)]x 1 (4)15min [(3 min level 4.1), (2 min level 6) x 1-recovery] [(2min level 4.1), (2min level 7),(1min level 6)] x 2 (5)15min [(3 min level 4.1), (1 min level 7), (1 min level 6)] x 3 (6)10 min [(2 min level 4.1), (3 min level 6)] x 2 Total time: level 6 (35 min {32.4%}); level 7 (19 min {23.8%}); level 4.1 (26 min {43.8%}) Goal: The initial goal over the next month will be to decrease the % of time in level 4.1 (walking). Once the % of walk time drops less than 15% (most of the time drop in level 4.1 will go into level 6) I will: a. begin to try to raise the % of time in level 7 (if predominant work out is base building) or b. keep the % the same but increase the level to 7.5 or 8(if predominant work out is for speed improvement)

Calories: 1610 From fat:775.07 (75.1g, 48.14%), From Carbs:574.18 (125.17g, 35.66%), Protein:260.75 (56.85g, 16.2%)
Calories out: 3161 From lifestyle:2575, From activities:586, Net loss:-1551
Health data: Sleep: 4 Stress: 3 Soreness: 5 Fatigue: 4 RHR: 50 Hours slept: 7 Overall Workout: 3