Run
  • 1h 39m 33s
  • 13.25 miles
  • 07m 31s /Mi

Ran the race with my coach Dan Jarecke of Nice Tri.  Nice consistent pace for the first half which is generally a gradual down hill.  Slowed some up towards Highland park and through the Mt Hope Cemetery, then was able to pick it back up along the river back to the finish.  My slowest mile this year was my average pace last year!

So that is a 5 minute and 20 second HM PR!!!!!

 

Lap Data
LapTimeDistancePace/SpeedAHRMHR
107m 11s1.00 miles07m 11s  /mile147156
207m 03s1.00 miles07m 03s  /mile154157
307m 25s1.00 miles07m 25s  /mile155159
407m 21s1.00 miles07m 21s  /mile153155
507m 26s1.00 miles07m 26s  /mile152154
607m 27s1.00 miles07m 27s  /mile154157
708m 01s1.00 miles08m 01s  /mile155160
807m 53s1.00 miles07m 53s  /mile154159
907m 33s1.00 miles07m 33s  /mile151157
1007m 38s1.00 miles07m 38s  /mile150154
1107m 24s1.00 miles07m 24s  /mile151154
1207m 48s1.00 miles07m 48s  /mile152155
1307m 38s1.00 miles07m 38s  /mile153158
1401m 45s0.25 miles07m 07s  /mile160162

  • Calories out: 3894 From lifestyle:2436, From activities:1458
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 5
Bike
  • 3h 09m 52s
  • 54.54 miles
  • 17.24 Mi/hr
Run
  • 27m 40s
  • 3.27 miles
  • 08m 28s /Mi

Ride around the lake with a little extra then a brick run.  Decided even with the cold morning it was dry and clear enough to go outside.

  • Calories out: 5177 From lifestyle:2359, From activities:2818
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 27m 30s
  • 3.11 miles
  • 08m 50s /Mi

Treadmill at work

Swim
  • 37m 34s
  • 2000.00 yards
  • 01m 53s /100 yards

Drills and some 200 all out efforts.

Good swim this morning, gaining on it. 

TGIF!!!

Passed last years swim total this morning.  Makes sense since it was last May that I had my shoulder surgery and didn't get back in the pool again until November.

  • Calories out: 3191 From lifestyle:2476, From activities:715
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 2h 00m 01s
  • 40.15 miles
  • 20.07 Mi/hr

Trainer

Strength
  • 10m

Core routine

Sport
  • Boot Camp Conditioning
  • 45m
Solid bike ride this morning catching up on some shows that were on the DVR.  Surprised at the avg HR, I would have thought it would be in the 120's.

  • Calories out: 4864 From lifestyle:2404, From activities:2460
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 00m 59s
  • 3100.00 yards
  • 01m 58s /100 yards
Run
  • 51m 17s
  • 5.89 miles
  • 08m 43s /Mi

Around the hood!

3000 yards straight in 58:59 then a kick set of 100 for a cool down.  Happy as hell to keep it under 2:00 min/100 for the 3000.  I know the average pace dropped a lot after about 2500 so I still have some work to do before the full, but I am right on course for the HIM next month.

Run later, maybe outside. 

  • Calories out: 3623 From lifestyle:2445, From activities:1178
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Strength
  • 40m

Core, back and shoulders

Rest day from S/B/R, but do the core routine.  Also hit the yoga routine and foam roller hard. 

  • Calories out: 2755 From lifestyle:2492, From activities:262
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Swim
  • 54m 48s
  • 2800.00 yards
  • 01m 58s /100 yards
Run
  • 35m 23s
  • 4.00 miles
  • 08m 51s /Mi

Treadmill

Wow, what a busy day.  All good now though!!

Swim endurance is improving, but still have work to do.

  • Calories out: 3384 From lifestyle:2460, From activities:924
  • Health data: Hours slept: 7

kenj's Training Log


 April 2013 
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Distance
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