Bald-n-Surly

my training blog my training calendar my training reports

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Wednesday - July 31

Run

3h 03m 21s
18.01 miles
10m 10s /Mi

long and slow. I can tell there's serious fatigue in my legs this week. Let's assume that it's from all the quality training.

Calories: 3338 From fat:831.48 (93.61g, 24.91%), From Carbs:1717.03 (434.93g, 51.44%), Protein:789.48 (199.98g, 23.65%)
Calories out: 4435 From lifestyle:2477, From activities:1958, Net loss:-1097

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Tuesday - July 30

Bike #1

48m 53s
12.84 miles
15.76 Mi/hr

Swim

1h 34m 31s
4650.00 yards
02m 01s /100 yards

550 WU
2x(50 closed; 50 free)
2x(50 fingertip; 50 free)
6x450 on 35' rest
5x150 on 10' rest
250 CD

Bike #2

1h 22m 15s
19.47 miles
14.20 Mi/hr

Calories: 3573 From fat:816.2 (83.84g, 22.84%), From Carbs:1844.54 (426.29g, 51.62%), Protein:912.26 (210.83g, 25.53%)
Calories out: 4620 From lifestyle:2428, From activities:2192, Net loss:-1047

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Monday - July 29

Run

47m 35s
5.01 miles
09m 30s /Mi

Swim

1h 01m 42s
3100.00 yards
01m 59s /100 yards

Had to cut it short because they closed the pool on me. I'll do the long swim later this week, possibly Tuesday.
550 WU
2x(50 closed; 50 free)
2x(50 fingertip; 50 free)
4x450 on 35'
8x25
150 CD

Calories: 3138 From fat:579.71 (61.15g, 18.47%), From Carbs:1774.52 (421.14g, 56.55%), Protein:783.77 (186.01g, 24.98%)
Calories out: 3603 From lifestyle:2521, From activities:1081, Net loss:-465

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Sunday - July 28

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Saturday - July 27

Bike

1h 09m
25.50 miles
22.17 Mi/hr

State TT.

Calories: 4057 From fat:2093.96 (200.79g, 51.61%), From Carbs:1293.59 (279.09g, 31.89%), Protein:669.45 (144.43g, 16.5%)
Calories out: 3741 From lifestyle:2562, From activities:1179, Net gain:316

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Friday - July 26

Run

30m
3.00 miles
-----

slow jog with JPK

Calories: 2273 From fat:408.78 (33.54g, 17.98%), From Carbs:1220.17 (225.27g, 53.68%), Protein:644.05 (118.91g, 28.33%)
Calories out: 2912 From lifestyle:2592, From activities:320, Net loss:-639

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Thursday - July 25

Bike #1

28m 08s
5.76 miles
12.28 Mi/hr

Bike #2

1h 59m 24s
21.10 miles
10.60 Mi/hr

Ride to Cross practice and home

Calories: 3134 From fat:1008.67 (105.76g, 32.18%), From Carbs:1499.08 (353.66g, 47.83%), Protein:626.25 (147.74g, 19.98%)
Calories out: 3509 From lifestyle:2504, From activities:1005, Net loss:-375