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
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

  • Calories: 456 From fat:228.96 (21.25g, 50.21%), From Carbs:111.95 (23.37g, 24.55%), Protein:115.09 (24.03g, 25.24%)
  • Calories out: 2643 From lifestyle:2643, From activities:0, Net loss:-2187
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 52 Sick: 2 Hours slept: 6 Overall Workout: 2
Bike
  • 1h 06m 19s
  • 17.04 miles
  • 15.42 Mi/hr

yclops spinner:
10min WU
2min push/3min rest x 3
1min push/4min rest x 3
10min steady 18-20mph
10min cool down

  • Calories: 1802 From fat:569.35 (60.41g, 31.6%), From Carbs:618.47 (147.66g, 34.32%), Protein:614.18 (146.64g, 34.08%)
  • Calories out: 3335 From lifestyle:2580, From activities:756, Net loss:-1533
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 48 Sick: 2 Hours slept: 7 Overall Workout: 3
Run
  • 1h 16m 26s
  • 6.46 miles
  • 11m 50s /Mi
Very tough run today, was sucking wind at mile 2. Car accident within 100yards of my run..wake up call. Per Coach Mike, will work hard until the 12th and taper for 10 days.

  • Calories: 2115 From fat:1035.81 (102.95g, 48.97%), From Carbs:574.76 (128.53g, 27.18%), Protein:504.44 (112.8g, 23.85%)
  • Calories out: 3375 From lifestyle:2587, From activities:788, Net loss:-1260
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 7 Overall Workout: 2
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

clinicisopen's Training Log


 April 2012 
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