Sunday - April 15

Run #1

00m 01s
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Run #2

00m 01s
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Run #3

00m 01s
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Run #4

00m 01s
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Rest day..more sore than normal!

Calories out: 2618 From lifestyle:2618, From activities:0
Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 48 Hours slept: 7

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Saturday - April 14

Bike

1h 26m 50s
27.91 miles
19.29 Mi/hr

Run

49m 24s
3.30 miles
14m 58s /Mi

Small Brick, off the spinner on the treadmil

Although it seemed like I would never find time this week for a decent work out, between working on the set and Boyscouts today the light week made the brick today pretty special. I felt pretty good/strong on both the bike and the run today. I have to travel to the coast this week which will limit my work out but at least I will have a few days to aclimate to the heat. I was surprised at how fast the fluids went during the brick today and have made fueling a priority for the race this next weekend.

Calories out: 3598 From lifestyle:2222, From activities:1376
Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 46 Sick: 2 Hours slept: 7 Overall Workout: 4

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Friday - April 13

This week has been a heavy work week with the PEPFAR COP review. Have not had the time I wanted to work out but have used the time I have.

Calories out: 2618 From lifestyle:2618, From activities:0
Health data: Hours slept: 7

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Thursday - April 12

Took a rest day. Too many t-cons and meetings and due outs! Upgraded to the 910XT, will see how that works.

Calories out: 2618 From lifestyle:2618, From activities:0
Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 RHR: 45 Sick: 2 Hours slept: 7

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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