Strength
  • 1h 10m

Worked the legs

  • Calories: 1664 From fat:614.72 (60.36g, 36.94%), From Carbs:438.05 (96.77g, 26.33%), Protein:611.23 (135.03g, 36.73%)
  • Calories out: 3128 From lifestyle:2638, From activities:490, Net loss:-1464
Run #1
  • 11m 10s
  • 0.85 miles
  • 13m 08s /Mi
Run #2
  • 10m 08s
  • 0.90 miles
  • 11m 15s /Mi
Run #3
  • 10m 38s
  • 0.85 miles
  • 12m 30s /Mi
Run #4
  • 10m 04s
  • 0.90 miles
  • 11m 11s /Mi
Run #5
  • 10m 50s
  • 0.85 miles
  • 12m 44s /Mi
Run #6
  • 00m 02s
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Run #7
  • 11m 10s
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Swim #1
  • 10m 33s
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Run #8
  • 10m 08s
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Swim #2
  • 07m 04s
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Run #9
  • 10m 38s
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Swim #3
  • 1h 05m 40s
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Run #10
  • 10m 04s
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Swim #4
  • 12m 17s
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Run #11
  • 10m 50s
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Run #12
  • 00m 02s
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  • Calories: 1604 From fat:763.37 (73.81g, 47.59%), From Carbs:429.31 (93.4g, 26.77%), Protein:411.32 (89.49g, 25.64%)
  • Calories out: 4582 From lifestyle:2546, From activities:2035, Net loss:-2978
Kim's birthday. Getting together with the Ballards...

  • Calories: 2171 From fat:1127.64 (123.72g, 51.94%), From Carbs:580.01 (143.19g, 26.72%), Protein:463.36 (114.39g, 21.34%)
Run #1
  • 38m 49s
  • 1.46 miles
  • 26m 35s /Mi

Walk around the block with Kim and Joshua..met new neighbors

Run #2
  • 57m 37s
  • 4.25 miles
  • 13m 33s /Mi

Interval work today (adapted Spinervals). 9 sets, 90 min on 90 min off at threashold
1- 4 rest - 6 on
2- 4 rest (always) - 6.5
3- 7 on
4- 7.5 on
5. 8 on
6. 8.5 on
7. 8.8 on up to 9
8. last set (exhausted) 8.5 up .3 every 30 sec Max: 9.2
Pace off a bit as I continued monitoring until my HR came below 110

Run #3
  • 38m 49s
  • 1.46 miles
  • 26m 35s /Mi
Run #4
  • 57m 37s
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rest day!

  • Calories: 2268 From fat:1283.36 (148.13g, 56.59%), From Carbs:390.74 (101.48g, 17.23%), Protein:593.89 (154.24g, 26.19%)
  • Calories out: 4328 From lifestyle:2552, From activities:1776, Net loss:-2060
Run #1
  • 09m 46s
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Run #2
  • 45m 03s
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  • Calories: 1935 From fat:1012.22 (111.47g, 52.31%), From Carbs:408.12 (101.12g, 21.09%), Protein:514.66 (127.52g, 26.6%)
  • Calories out: 3288 From lifestyle:2649, From activities:639, Net loss:-1353
Run #1
  • 09m 46s
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Run #2
  • 12m
  • 1.10 miles
  • 10m 54s /Mi
Run #3
  • 45m 03s
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Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Machine Military Press
    3
    0
    0
    0
    0

  • Calories: 1688 From fat:885.87 (96.87g, 52.48%), From Carbs:304.19 (74.84g, 18.02%), Protein:497.94 (122.51g, 29.5%)
  • Calories out: 3420 From lifestyle:2640, From activities:779, Net loss:-1732
Run
  • 14m
  • 1.00 miles
  • 14m /Mi

  • Calories: 2576 From fat:1521.36 (158.84g, 59.06%), From Carbs:628.62 (147.67g, 24.4%), Protein:426.02 (100.08g, 16.54%)
  • Calories out: 2792 From lifestyle:2677, From activities:114, Net loss:-216

clinicisopen's Training Log


 February 2014 
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