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
  • 25m

  • 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
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
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
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

clinicisopen's Training Log


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