Bald-n-Surly

my training blog my training calendar my training reports

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Saturday - March 22

Bike

1h 44m 05s
26.76 miles
15.43 Mi/hr

Cold and windy so mostly bike trail but still pretty good with QCC boys.

Calories: 3583 From fat:979.91 (81.39g, 27.35%), From Carbs:1887.51 (352.74g, 52.68%), Protein:715.59 (133.73g, 19.97%)
Calories out: 3636 From lifestyle:2528, From activities:1108, Net loss:-53

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Friday - March 21

Run

1h 07m
7.00 miles
09m 34s /Mi

Took a couple miles to loosen up, then worked up to sub 8 pace for a bit and then down.

Calories: 2988 From fat:671.33 (66.29g, 22.47%), From Carbs:1669.93 (371.03g, 55.89%), Protein:646.74 (143.69g, 21.64%)
Calories out: 3379 From lifestyle:2585, From activities:793, Net loss:-391

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Thursday - March 20

Run

1h 33m 20s
10.30 miles
09m 03s /Mi

nice day finally. Decent 10. Right planter has been a little sore this week but was OK on the run.

Calories: 3199 From fat:766.77 (85.13g, 23.97%), From Carbs:1857.17 (463.92g, 58.05%), Protein:575.06 (143.65g, 17.98%)
Calories out: 3676 From lifestyle:2569, From activities:1107, Net loss:-477

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Wednesday - March 19

Swim

1h 22m 50s
4000.00 yards
02m 04s /100 yards

WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 easy non-free

Bike

1h 00m 38s
13.65 miles
13.51 Mi/hr

Trainer

Calories: 3043 From fat:675.27 (68.34g, 22.19%), From Carbs:1837.06 (418.29g, 60.37%), Protein:530.67 (120.83g, 17.44%)
Calories out: 3721 From lifestyle:2499, From activities:1222, Net loss:-678

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Tuesday - March 18

Run

40m
4.00 miles
-----

Treadmill. Easy. Heavy legs.

Bike

1h 00m 57s
14.15 miles
13.93 Mi/hr

Trainer. Nothing too special. A few hard pulls.

I'm gaining weight. Up to 168.5. It's concerning.

Calories: 2735 From fat:660.04 (74.34g, 24.13%), From Carbs:1538.93 (389.97g, 56.27%), Protein:536.03 (135.83g, 19.6%)
Calories out: 3550 From lifestyle:2585, From activities:965, Net loss:-815

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Monday - March 17

Swim

38m 40s
2000.00 yards
01m 56s /100 yards

500 WU
5x100 on 20' pull
10x100 on 30' swim

Run

48m 47s
5.01 miles
09m 44s /Mi

Got it in.

Calories: 2755 From fat:403.94 (35.98g, 14.66%), From Carbs:1713.29 (343.34g, 62.19%), Protein:637.77 (127.81g, 23.15%)
Calories out: 3482 From lifestyle:2541, From activities:942, Net loss:-727

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Sunday - March 16

Bike

3h 07m 59s
53.04 miles
16.93 Mi/hr

Great ride today. It was cold but the sun was out and wind was down so it was OK. Team ride. Some good climbs. Legs were good. Drilled Uli. Ha!

Run

26m 52s
3.01 miles
08m 55s /Mi

Brick off the bike. Legs were good, each mile quicker than the last. 9:30, 9:15, 8:00. However, the old abdominal pressure was back. This only happens after long rides on the run. It nearly killed me on IMWI, but it was also there for the Racine 70.3. I still think it's gas pressure brought on by the jostling from the run. I used one triple serving Infinit bottle on the bike ride, about 750 calories. That was it. After the first mile of the run, I took four Tums. That seemed to help a little but it didn't go away. The pressure moved from the lower right to a little higher and on the left. So there's that. I wondering if rather than an antacid, I try a more specific anti-gas treatment. Don't know. The good news is that my legs were good.

Calories: 3685 From fat:984.57 (99.93g, 26.72%), From Carbs:2136.08 (487.82g, 57.97%), Protein:564.35 (128.88g, 15.31%)
Calories out: 5176 From lifestyle:2446, From activities:2730, Net loss:-1491