Workout Log 2007 Season
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Training Info

 

 
Nutrition and Workout Log for the 2007 Season
10/30/06-10/29/07

Sleep = Total from previous night and day including any naps
AM HR = Heart Rate immediately after waking and before rising
AM *HR=Heart Rate after waking approximately 20 minutes and sitting undisturbed for 5 minutes

 **<time> Active Rest Day times not included in Totals
Week # Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
Swim Bike Run Time
1
Build 1
T
30-Oct
 		 Rest day
Bike Assessment
0:20
WU&CD
0:25
 		 Rest Day Run Assessment
23:52
3.0 miles
WU
1.0 miles		 Masters Swim
1:00
1400 yards		 Bike 2
1:08
19.5 miles
Run 2
0:27
3.1 miles		 Rest Day 1400 19.5 7.1 3:55
Sleep 5:30 8:00 7:45 8:00 7:30 8:15 7:00 Total Sleep 52:00
AM HR 57 58 57 56 58 60 60 kcal averages
AM Weight 168.0 170.0 169.6 168.9 167.0 169.4 167.3
Intake kcal 3189 2945 2670 2932 3331 3153 2958 3025
F-C-P-Fiber 65-518-167-63 76-467-131-52 44-457-116-45 69-514-102-52 80-557-138-67 66-544-124-58 87-425-142-41 71-497-131-54
Burned kcal 2443 2943 2454 2918 2945 3637 2657 2856
Diff. kcal +746 +2 +216 +14 +386 +484 +301 +169
Exercise kcal 0 512 0 476 540 1224 0 688 for 4 days
2
6-Nov
 		 Swim Assessment
1000 yards
21:47
Strength
0:30		 Bike 1
0:30
Run 1X5
0:52
5.5 miles		 Masters Swim
1:00
1500 yards		 Run S
0:58
5.7 miles		 Strength
0:30
Walk
1:20
5 miles		 Bike 2
0:45
Run 2
0:35
4.0 miles		 Rest Day 2500 NA 15.3 7:25
Sleep 6:30 8:00 7:00 7:30 5:30 8:00 7:30 Total Sleep 50:00
AM HR 58 NA 58 56 NA NA NA kcal averages
AM Weight 168.4 170.1 168.0 167.8 166.9 168.1 168.2
Intake kcal 3403 2497 2897 2848 3271 3242 3750 3130
F-C-P-Fiber 85-585-120-60 71-380-112-46 81-457-119-48 93-391-134-37 104-472-137-48 87-507-138-51 117-562-149-50 91-479-130-49
Burned kcal 2808 3156 3047 3025 2709 3092 2438 2894
Diff. kcal +596 -659 -150 -177 +562 +150 +1312 +236
Exercise kcal 423 762 648 626 424 718 0 600 for 6 days
3
13-Nov
 		 Swim S
0:35
200X5
1000 yards		 Bike S
1:00		 Rest Day Rest Day Rest Day Rest Day Rest Day 1000 NA 0 1:35
Sleep 7:00 9:00 8:00 8:00 8:00 7:30 9:00 Total Sleep 56:30
AM HR 58 66 62 68 65 66 64 kcal averages
AM Weight 169.8 168.8 168.7 169.1 167.9 166.7 165.5
Intake kcal 3116 3456 2032 1983 2461 2828 2754 2662
F-C-P-Fiber 73-524-131-53 87-562-141-51 31-384-78-42 31-393-61-42 48-437-104-46 80-446-122-58 55-493-105-52 58-463-106-49
Burned kcal 2808 2840 2441 2444 2436 2835 2825 2661
Diff. kcal +308 +616 -409 -461 +25 -7 -71 +1
Exercise kcal 380 454 0 0 0 0 0 417 for 2 days
4
Build 2
20-Nov
 

Returning from sickness
Strength
0:25

 Bike S
0:20
Run S
0:20
2.3 miles		 Swim Drills
1:00		 Bike S
1:00		 Swim
0:35
100X10
1000 yards
Strength
0:25		 Bike 2
0:50
15 miles
Run 2
0:33
3.8 miles		 Rest Day 1000 15.0 6.1 5:28
Sleep 8:00 8:00 8:00 7:00 7:30 6:45 6:00 Total Sleep 51:15
AM HR 60 64 60 64 56 64 64 kcal averages
AM Weight 167.5 168.5 168.7 170.2 169.5 170.6 168.2
Intake kcal 2745 3449 4319 3952 3944 2900 3025 3476
F-C-P-Fiber 66-469-103-52 102-558-116-53 149-640-145-54 160-518-131-36 139-575-124-42 82-431-132-41 85-492-100-45 112-526-122-46
Burned kcal 2489 2777 2768 2852 2861 3485 2874 2872
Diff. kcal +256 +672 +1551 +1100 +1083 -585 +151 +604
Exercise kcal 97 368 389 456 477 1065 0 475 for 6 days
5
27-Nov
 		 Strength
0:45		 Bike 1
0:30
Run 1X5 TM
0:35		 Masters Swim
0:45
1400 yards		 Run S
1:03
6.3 miles		 Swim 1
0:50
300X6
1800 yards
Strength
0:40		 Bike 2
0:37
Run 2
0:25
3.0 miles		 Rest Day 3200 NA 9.3 6:10
Sleep 7:00 8:00 6:30 7:00 6:45 8:00 8:00 Total Sleep 51:15
AM HR 58 64 64 60 62 58 58 kcal averages
AM Weight 168.8 169.3 168.6 168.8 168.2 167.9 168.0
Intake kcal 2915 2857 3463 2801 2805 2979 3064 2983
F-C-P-Fiber 54-485-158-51 33-563-118-58 95-552-149-62 55-517-105-59 43-539-111-61 50-558-113-64 67-546-120-63 57-537-125-60
Burned kcal 2606 3050 2900 3085 3110 3058 2765 2939
Diff. kcal +309 -193 +563 -284 -305 -79 +299 +44
Exercise kcal 195 634 487 682 734 650 0 564 for 6 days
6
4-Dec
 		 Swim S
0:30
200X5
1000 yards		 Bike S
0:45
Run S
0:20
2.0 miles		 Masters Swim
0:45
1400 yards
Strength
0:20		 Run S
0:30
3.0 miles		 Swim S
0:35
300X4
1200 yards		 Bike S
0:45
Run S
0:30
3.0 miles		 Rest Day 3600 NA 8.0 5:00
Sleep 6:45 6:00 6:15 7:30 7:00 6:30 8:00 Total Sleep 48:00
AM HR 58 52 52 56 54 54 52 kcal averages
AM Weight 169.8 168.1 168.4 168.2 167.4 166.3 166.0
Intake kcal 2424 2991 2934 2544 3172 2770 2776 2802
F-C-P-Fiber 48-426-107-49 50-568-111-55 62-515-120-55 49-454-110-49 83-500-147-62 121-355-94-32 60-487-105-48 67-472-114-50
Burned kcal 2756 2963 2936 2744 2788 3060 2422 2810
Diff. kcal -332 +28 -2 -200 +384 -290 +354 +8
Exercise kcal 326 578 551 324 377 693 0 475 for 6 days
7
Build 3
11-Dec
 		 Strength
0:45		 Bike 3
0:40
Run 1X6
1:10
6.0 miles		 Masters Swim
0:45
1400 yards		 Run S
1:17
7.8 miles		 Strength
0:45
Swim 1
0:50
300X6
1800 yards		 Bike 4
0:45
Run 2
0:30
3.5 miles		 Rest Day 3200 NA 17.3 7:27
Sleep 8:00 9:00 7:15 7:00 7:00 8:00 6:00 Total Sleep 52:15
AM HR 54 56 56 60 58 58 54 kcal averages
AM Weight 168.3 169.4 167.0 170.4 168.2 168.2 165.6
Intake kcal 3386 2438 3464 3471 3217 2406 3448 3119
F-C-P-Fiber 64-583-160-64 46-439-107-54 50-659-146-65 71-639-110-49 55-623-105-64 53-382-133-44 76-568-162-65 59-556-132-58
Burned kcal 2523 3359 2886 3243 3032 3160 2746 2993
Diff. kcal +863 -921 +578 +228 +185 -754 +702 +126
Exercise kcal 146 992 484 837 686 772 0 524 for 6 days
8
18-Dec
 		 Strength
0:45		 Run 1X7
1:20
6.7 miles
Bike 3
0:55		 Masters Swim
0:45
1400 yards		 Run S
0:46
4.5 miles		 Rest Day Bike S-TS
0:40
Run S
0:20
2.3 miles		 Arc Trainer S
1:00		 1400 NA 13.5 6:31
Sleep 8:30 7:00 6:45 7:00 7:00 9:00 6:00 Total Sleep 51:15
AM HR 52 56 56 58 56 56 56 kcal averages
AM Weight 167.9 169.4 168.8 168.6 169.0 170.0 169.3
Intake kcal 3288 3330 3498 3549 2441 3682 5054 3549
F-C-P-Fiber 60-593-128-53 69-575-141-59 69-643-126-66 70-621-136-54 52-433-96-48 93-622-114-40 156-783-163-68 81-610-129-55
Burned kcal 2520 3501 2901 2900 2444 3113 3078 2922
Diff. kcal +768 -171 +597 +649 +3 +569 +1976 +627
Exercise kcal 146 1160 487 487 0 695 665 606 for 6 days
9
25-Dec
 		 Rest Day Bike S
0:45		 Run S
0:31
3.0 miles		 Bike S
0:45
Strength
0:10		 Swim S
0:35
300X4
1200 yards		 Bike S
0:45
Run S
0:20
2.0 miles		 Active Rest Day
Easy Hiking
**<1:30>
4.5 miles		 1200 NA 5.0 3:51
Sleep 6:00 8:00 8:00 8:30 6:30 7:30 7:00 Total Sleep 51:30
AM HR 68 56 62 *58 *60 *54 58 kcal averages
AM Weight 174.6 176.6 175.4 173.9 173.2 170.3 169.6
Intake kcal 3642 3036 2964 3292 2857 2640 3060 3070
F-C-P-Fiber 142-497-106-33 76-513-98-52 66-528-92-56 61-586-128-54 44-547-111-62 50-484-97-50 112-381-158-35 79-505-113-49
Burned kcal 2483 2837 2801 2815 2835 3044 2939 2822
Diff. kcal +1159 +199 +163 +477 +22 -404 +121 +248
Exercise kcal 0 387 331 384 384 638 586 452 for 6 days
10
Build 4
1-Jan
 		 Strength
0:20
Bike 1
0:50		 Run 1X5
1:00
5.4 miles		 Masters Swim
0:45
1400 yards		 Run S
1:15
7.8 miles		 Strength
0:35
Swim 1
0:55
400X5
2000 yards		 Bike 2
1:00
Run 2
0:30
3.8 miles		 Active Rest Day
Hiking
**<2:45>
7-8 miles		 3400 NA 17.0 7:10
Sleep 4:15 7:00 7:00 6:00 6:30 6:30 7:00 Total Sleep 44:15
AM HR 56 *56 56 60 58 52 60 kcal averages
AM Weight 168.6 169.4 169.7 169.4 169.2 169.2 169.1
Intake kcal 3098 2801 2615 3339 2821 3083 3644 3057
F-C-P-Fiber 66-521-138-49 55-492-118-50 51-447-122-45 82-565-127-60 65-460-134-61 46-588-123-65 107-579-125-43 67-522-127-53
Burned kcal 2902 3060 2909 3303 3022 3371 3344 3130
Diff. kcal +196 -259 -294 +36 -201 -288 +300 -73
Exercise kcal 535 650 488 894 655 980 1072 754 for 7 days
11
8-Jan
 		 Strength
0:30
Bike 1
0:53		 Run 1X5
1:00
5.4 miles		 Masters Swim
0:45
1400 yards		 Run S
1:15
8.2 miles		 Strength
0:35
Swim 1
1:00
400X5
200X1 POE
2200 yards		 Bike 2
1:00
Run 2
0:30
3.5 miles		 Rest Day 3600 NA 17.1 7:28
Sleep 6:00 6:30 6:30 8:00 6:15 6:30 7:30 Total Sleep 47:15
AM HR 60 58 58 60 60 54 58 kcal averages
AM Weight 170.7 170.1 169.0 169.9 168.3 169.5 169.8
Intake kcal 2495 2617 4517 2824 3209 3491 3524 3240
F-C-P-Fiber 31-504-93-54 65-418-120-50 121-771-135-62 61-504-103-47 84-530-126-64 78-581-145-49 72-616-144-61 73-561-124-55
Burned kcal 2981 3066 2903 3307 3116 3373 2449 3028
Diff. kcal -486 -449 +1614 -483 +93 +118 +1075 +212
Exercise kcal 609 652 487 895 762 981 0 731 for 6 days
12
15-Jan
 		 Bike S
0:45		 Swim S
0:35
300X4
1200 yards		 Strength
0:20
Run S
0:30
3.0 miles		 Swim S
0:35
300X4
1200 yards		 Arc Trainer S
0:45		 Bike S
0:45
Run S
0:20
2.0 miles		 Rest Day 2400 NA 5.0 4:35
Sleep 8:00 6:15 7:00 7:30 5:00 6:15 8:00 Total Sleep 48:00
AM HR 60 *56 60 *58 *52 54 54 kcal averages
AM Weight 170.9 170.3 169.2 171.2 169.3 167.7 168.0
Intake kcal 2872 2661 3621 2885 2559 2939 3065 2943
F-C-P-Fiber 84-457-106-57 67-464-86-55 66-658-137-61 56-516-122-56 67-449-76-64 64-504-100-49 74-510-128-56 68-511-108-57
Burned kcal 2862 2812 2789 2819 2904 3039 2437 2809
Diff. kcal +10 -151 +832 +66 -345 -100 +625 +134
Exercise kcal 438 380 390 381 486 650 0   454 for 6 days
13
Build 5
T
22-Jan
 		 Bike Assessment
0:20
WU&CD
0:15		 Run Assessment
24:41
3.0 miles
WU
1.0 miles		 Bike S
0:45
Swim Assessment
1000 yards
21:04		 Run S
1:20
8.0 miles		 Masters Swim Plus
1:15
2200 yards
Strength
0:30		 Bike 2
0:47
Run 2
0:45
4.7 miles		 Rest Day 3200 NA 16.7 6:57
Sleep 7:30 6:45 6:30 6:30 7:30 7:00 6:00 Total Sleep 47:45
AM HR *58 60 56 60 60 52 *52 kcal averages
AM Weight 169.6 171.1 170.9 169.2 168.5 169.7 169.7
Intake kcal 3260 3100 2863 2789 2981 3648 2430 3010
F-C-P-Fiber 71-590-103-58 72-535-115-55 63-497-111-52 66-505-80-51 46-572-95-50 89-604-155-72 57-409-99-53 66-530-108-56
Burned kcal 2845 2893 3066 3262 3117 3379 2449 3002
Diff. kcal +415 +207 -203 -473 -136 +269 -19 +8
Exercise kcal 423 449 669 867 762 988 0 693 for 6 days
14
29-Jan
 		 Strength
0:45		 Run 1
0:45
3.8 miles
Bike 1
0:40		 Masters Swim
1:00
1600 yards		 Run S
0:38
4.0 miles		 Strength
0:45		 Bike 2
0:55
Run 2
0:45
4.5 miles		 Rest Day 1600 NA 12.3 6:13
Sleep 7:00 8:00 8:00 5:30 6:30 7:30 7:30 Total Sleep 50:00
AM HR *54 56 60 56 56 58 62 kcal averages
AM Weight 169.8 170.9 169.9 169.8 168.7 170.5 169.0
Intake kcal 3310 3362 3096 3055 4238 3160 3616 3404
F-C-P-Fiber 87-514-155-55 94-507-162-60 75-506-142-55 78-469-156-51 109-733-128-68 98-464-137-48 84-601-163-77 88-542-151-59
Burned kcal 2543 3318 2962 2859 2738 3480 2482 2912
Diff. kcal +767 +44 +134 +196 +1500 -320 +1134 +492
Exercise kcal 163 914 543 434 454 1087 0 599 for 6 days
15
 
5-Feb
 		 Rest Day Bike S
0:45		 Strength
0:25
Run S
0:30
3.3 miles		 Bike S
0:45		 Swim S
0:35
300X4
1200 yards		 Bike S
0:45
Run S
0:20
2.0 miles		 Rest Day 1200 NA 5.3 4:05
Sleep 8:00 7:30 5:30 7:30 6:30 7:00 8:00 Total Sleep 50:00
AM HR *56 56 60 *56 58 56 56 kcal averages
AM Weight 170.3 170.9 170.3 170.2 171.4 171.3 171.4
Intake kcal 3450 2901 3153 3399 3176 3372 3766 3317
F-C-P-Fiber 68-583-167-61 76-451-135-51 89-519-96-42 78-602-118-68 74-547-116-57 67-595-140-68 56-736-121-67 72-576-127-59
Burned kcal 2453 2883 2929 2836 2769 3092 2461 2775
Diff. kcal +997 +18 +224 +563 +407 +280 +1305 +542
Exercise kcal 0 457 523 418 327 676 0 480 for 5 days
16
Build 6
12-Feb
 		 Strength
0:45		 Run 1
0:35
2.6 miles
Bike 1
0:50		 Bike S
1:30		 Strength
0:45
Arc Trainer S
1:00		 Masters Swim
1100 yards
0:50		 Bike 2
0:55
Run 2
1:00
6.0 miles		 Rest Day 1100 NA 8.6 8:10
Sleep 7:00 7:30 7:00 9:30 8:00 7:00 7:00 Total Sleep 53:00
AM HR 56 60 56 60 *60 62 62 kcal averages
AM Weight 173.4 173.3 173.9 171.9 171.9 171.8 172.0
Intake kcal 3040 3235 3519 3300 3659 3151 5590 3642
F-C-P-Fiber 84-502-117-62 81-582-93-62 102-474-213-61 86-492-166-56 99-591-140-59 55-591-100-46 206-836-145-64 102-581-139-59
Burned kcal 2723 3226 3281 3456 2979 3647 2465 3111
Diff. kcal +317 +9 +238 -156 +680 -496 +3125 +531
Exercise kcal 296 808 972 1143 546 1255 0 836 for 6 days
17
19-Feb
 		 Strength
0:45		 Run 1
0:40
4.0 miles
Bike 1
1:00		 Masters Swim
1400 yards
0:50		 Run S
1:26
8.0 miles		 Masters Swim Plus
1:15
2500 yards
Strength
0:45		 Bike 2
1:00
Run 2
1:00
5.5 miles		 Rest Day 3900 NA 17.5 8:41
Sleep 5:30 8:30 6:30 7:00 7:00 7:30 7:00 Total Sleep 49:00
AM HR 62 62 62 60 60 58 60 kcal averages
AM Weight 173.9 174.0 172.4 172.2 171.5 170.7 169.3
Intake kcal 3297 3464 2913 3157 3108 2696 3052 3098
F-C-P-Fiber 80-562-116-58 94-582-116-60 45-557-103-62 60-567-125-67 47-594-113-63 37-553-81-65 56-582-90-51 60-571-107-61
Burned kcal 2727 3361 2983 3291 3480 3669 2446 3137
Diff. kcal +570 +103 -70 -134 -372 -973 +606 -39
Exercise kcal 296 958 547 874 1112 1289 0 846 for 6 days
18
26-Feb
 		 Rest Day Yoga
0:25		 Strength
0:25
Run S
0:20
2.0 miles		 Rowing Machine S
0:30		 Run S
0:30
3.0 miles		 CrossRamp
0:40		 Rest Day 0 NA 5.0 2:50
Sleep 7:00 7:30 7:30 7:00 7:00 7:00 8:00 Total Sleep 51:00
AM HR 58 60 60 58 58 58 60 kcal averages
AM Weight 170.5 171.5 171.7 171.9 171.0 170.8 170.6
Intake kcal 2899 3028 2973 2744 2923 3171 2672 2916
F-C-P-Fiber 47-537-119-55 62-545-107-62 61-496-142-59 35-539-111-59 45-556-112-60 60-597-99-58 38-531-94-56 50-543-112-58
Burned kcal 2620 2747 2806 2719 2766 2878 2494 2718
Diff. kcal +279 +281 +167 +25 +157 +293 +178 +198
Exercise kcal 0 376 382 278 327 445 0 362 for 5 days
19
Build 7
5-March
 		 Strength
0:45		 Run 1
0:45
4.5 miles
Bike 1
1:00		 Swim 1
1:05
2600 yards		 Run S
1:20
8.0 miles		 Masters Swim Plus
1:15
2400 yards
Strength
0:45		 Bike 2
1:00
Run 2
0:37
4.0 miles

 Rest Day 5000 NA 16.5 8:32
Sleep 6:30 7:00 8:00 7:30 7:00 7:30 7:15 Total Sleep 50:45
AM HR 58 60 *60 60 *58 60 60 kcal averages
AM Weight 170.5 171.7 171.7 170.8 171.9 170.7 170.1
Intake kcal 3356 3622 3023 3281 3295 3348 3332 3322
F-C-P-Fiber 70-590-133-64 98-585-154-69 82-502-100-50 80-539-143-66 68-597-111-62 95-540-119-53 82-584-109-57 82-563-124-60
Burned kcal 2700 3579 3132 3302 3381 3440 2451 3141
Diff. kcal +656 +43 -109 -21 -86 -92 +881 +181
Exercise kcal 294 1178 709 892 1004 1050 0 855 for 6 days
20
12-March
 		 Strength
0:40		 Run 2
0:37
4.0 miles
Bike 1
1:00		 Masters Swim Plus
1:15
3000 yards		 Run S
1:20
8.0 miles		 Masters Swim Plus
1:10
2200 yards
Strength
0:40		 Bike 2
1:00		 Rest Day 5200 NA 12.0 7:42
Sleep 7:00 7:00 7:00 7:30 7:30 7:00 6:30 Total Sleep 49:30
AM HR 56 58 60 56 60 58 56 kcal averages
AM Weight 171.8 172.1 171.3 170.8 169.9 169.8 170.4
Intake kcal 2784 3236 3112 3697 3101 2864    
F-C-P-Fiber 41-521-120-52 64-578-124-50 49-586-124-67 85-653-127-74 68-501-149-63 57-523-99-72    
Burned kcal 2683 3417 3231 3278 3334 3234    
Diff. kcal +101 -181 -119 +419 -233 -370    
Exercise kcal 244 1013 817 871 966 456    
21
19-March
 		 Rest Day Elliptical Stepper S
0:30		 Strength
0:20
Run S
0:30
3.0 miles		 Row S
0:30		 Elliptical Stepper S
0:30		 Run S
0:30
3.0 miles		 Rest Day 0 NA 6.0 2:50
Sleep 6:00 8:00 5:30 8:00 5:00 7:00 6:30 Total Sleep 46:00
AM HR NA NA NA NA NA 58 *56 kcal averages
AM Weight NA NA NA NA NA 171.7 171.5
Intake kcal             3350  
F-C-P-Fiber             73-582-126-66  
Burned kcal             2461  
Diff. kcal             +889  
Exercise kcal             0  
22
Build 8
26-March
 		 Strength
0:40		 Run 1
1:00
6.5 miles
Bike 1
1:00		 Masters Swim Plus
1:10
2200 yards		 Run S
1:15
7.8 miles
Pace 9:36		 Rest Day Rest Day Rest Day 2200 NA 14.3 5:05
Sleep 8:00 7:00 6:00 8:00 7:15 7:30 5:00 Total Sleep 48:45
AM HR 60 *62 *60 60 *62 58 60 kcal averages
AM Weight 171.6 173.3 172.0 171.9 171.1 170.9 173.3
Intake kcal 3018 3261 3275 2698 3111 4080 4427 3410
F-C-P-Fiber 50-603-86-66 81-536-131-54 82-557-121-69 22-585-85-61 73-561-96-59 97-692-144-59 133-735-120-58 77-610-112-61
Burned kcal 2682 3700 3186 3237 2798 2788 2808 3028
Diff. kcal +336 -439 +89 -539 +313 +1292 +1619 +382
Exercise kcal 262 1302 764 819 0 0 0 787 for 4 days
23
2-Apr
 		 Rest Day
Returning from sickness
 		 Run S
0:33
3.6 mile
Pace 9:09		 Masters Swim
0:45
1500 yards
Bike S
0:45		 Run S
1:20
8.0 miles		 Masters Swim
1:00
1500 yards
Strength
0:40		 Rest Day Rest Day 3000 NA 11.6 5:03
Sleep 6:30 8:30 6:00 7:00 8:00 7:00 8:00 Total Sleep 51:00
AM HR 60 60 60 60 60 *68 *70 kcal averages
AM Weight 174.7 175.5 173.5 172.3 171.8 172.1 NA
Intake kcal 3882 2489 2768 3060 2841 1330 612 2426
F-C-P-Fiber 100-645-151-81 46-459-91-54 63-453-124-44 79-514-102-49 69-423-157-49 33-227-45-21 7-126-17-10 57-407-98-44
Burned kcal 2484 2873 3328 3292 3301 2466 2466 2887
Diff. kcal +1398 -384 -560 -232 -460 -1136 -1854 -421
Exercise kcal 0 400 916 874 917 0 0 777 for 4 days
24
9-Apr
 		 Rest Day Rest Day
Returning from sickness
 		 Bike S
1:00
16.0 miles		 Run S
0:30
3.0 miles
Strength
0:30		 Swim S
0:30
1200 yards		 Rest Day Rest Day 1200 16.0 3.0 2:30
Sleep 11:00 7:00 7:00 5:00 7:00 7:30 6:00 Total Sleep 50:30
AM HR 54 58 60 60 60 58 *60 kcal averages
AM Weight 166.2 166.9 167.9 169.1 168.6 169.0 169.3
Intake kcal 2516 2683 2800 2996 2931 2646 3887 2922
F-C-P-Fiber 125-254-102-17 93-410-75-40 77-472-83-51 78-493-119-69 87-439-128-53 95-381-98-58 138-609-84-47 99-437-98-48
Burned kcal 2424 2429 3047 2969 2747 3006 2446 2724
Diff. kcal +92 +254 -247 +27 +184 -360 +1441 -198
Exercise kcal 0 0 647 585 324 0 0 519 for 3 days
25
Build 9
 
16-Apr
 		 Rest Day Run 1
1:00
6.2 miles		 Masters Swim
0:45
1200 yards
Bike 1
1:00		 Run S
1:13
7.8 miles
Pace 9:27		 Masters Swim
0:45
1300 yards
Strength
0:40		 Bike S
1:30
25.2 miles
Run S
0:20
2.2 miles		 Rest Day 2500 25.2 15.2 7:13
Sleep 8:00 8:00 6:30 8:30 6:00 8:00 7:30 Total Sleep 52:30
AM HR NA *58 *64 66 60 60 60 kcal averages
AM Weight 170.0 170.6 170.1 167.8 168.8 168.3 167.5
Intake kcal 3443 2982 2593 3056 2874 3476 3054 3068
F-C-P-Fiber 88-551-139-59 93-472-106-58 70-454-75-52 88-489-111-55 79-476-95-56 102-535-138-58 81-500-111-45 86-497-111-55
Burned kcal 2446 3088 3375 3198 3119 3607 3166 3143
Diff. kcal +997 -106 -782 -142 -245 -131 -112 -75
Exercise kcal 0 669 1002 809 747 1233 0  892 for 5 days
26
23-Apr
 		 Strength
0:40		 Run 1
0:51
5.7 miles		 Masters Swim
0:45
1400 yards
Bike 1
Spin Class
0:50		 Run S
1:28
9.0 miles
Pace 9:44		 Masters Swim
1:00
1200 yards
Strength
0:40		 Bike S
1:42
28.5 miles
Run S
0:27
3.0 miles
Pace 8:50		 Rest Day 2600 28.5 17.7 8:23
Sleep 8:30 6:30 7:00 7:00 7:00 7:00 7:00 Total Sleep 50:00
AM HR 60 62 60 60 60 62 56 kcal averages
AM Weight 168.4 167.5 167.5 167.3 168.6 168.0 167.5
Intake kcal 2448 2964 3053 3803 3318 3238 3275 3157
F-C-P-Fiber 79-347-111-37 101-451-101-50 84-487-113-46 126-598-112-47 119-476-116-45 120-474-96-43 93-476-152-45 103-473-114-45
Burned kcal 3215 3229 3375 3382 3242 3762 2433 3234
Diff. kcal -767 -265 -322 +421 +76 -524 +842 -77
Exercise kcal 259 632 994 1002 747 1400 0 839 for 6 days
27
30-Apr
 		 Strength
0:40		 Bike S
0:55
15.5 miles		 Run S
0:27
2.8 miles
Pace 9:24		 Swim
0:35
1400 yards
Strength
0:20
Pilates
0:45		 Run S
0:32
3.6 miles
Pace 8:51		 Bike EZ
18.0 miles
1:20
Run EZ
2.3 miles
0:27		 Rest Day 1400 33.5 8.7 6:01
Sleep 7:30 6:30 6:15 7:00 8:00 8:00 8:15 Total Sleep 51:30
AM HR 58 58 62 56 *56 *56 *56 kcal averages
AM Weight 169.7 170.8 170.8 170.2 169.5 168.9 169.3
Intake kcal 2855 3530 3992 2894 3239 3571 3355 3361
F-C-P-Fiber 81-450-106-48 64-607-167-63 101-634-164-63 46-534-128-45 77-577-107-57 122-520-133-53 97-515-138-55 84-548-135-55
Burned kcal 2722 3352 2743 3029 3254 3280 2446 2975
Diff. kcal +133 +178 +1249 -135 -15 +291 +909 +386
Exercise kcal 325 634 299 687 399 926 0   545 for 6 days
28
Build 10
T
7-May
 		 Strength
0:40
Pilates
0:20		 Run Assessment
22:57
3.0 miles
WU&CD
0:30
3.0 miles		 Swim Assessment
1000 yards
21:07
Bike S
1:34
26.7 miles		 Run S
1:05
6.9 miles
Pace 9:29
Pilates
0:35		 Masters Swim
0:50
1700 yards
Strength
0:35		 Bike Assessment
31:45
10.0 miles
18.9 average
Bike WU&CD
14.6 miles
1:00
Run S
0:27
3.0 miles
Pace 8:50		 Rest Day 2900 51.3 15.9 9:04
Sleep 8:30 6:30 6:30 6:00 7:30 8:00 8:00 Total Sleep 51:00
AM HR 56 *62 60 66 58 60 62 kcal averages
AM Weight 170.1 171.9 170.1 169.3 169.7 169.1 167.7
Intake kcal 3677 2249 3479 3309 3087 3318 3428 3221
F-C-P-Fiber 127-559-113-51 38-414-94-40 86-584-139-72 93-543-113-57 104-453-114-46 108-484-126-42 115-517-114-44 96-508-116-50
Burned kcal 2697 3136 3783 3245 3312 4239 3309 3389
Diff. kcal +980 -887 -304 +64 -225 -921 +119 -168
Exercise kcal 293 696 1412 897 737 1297 0  888 for 6 days
29
14-May		 Strength
1:00		 Run 1
0:50
5.3 miles		 Masters Swim
1:00
1600 yards
Bike S
1:00
EQ17 miles		 Pilates
0:45		 Masters Swim
0:50
1200 yards
Swim test with PB
400 yards at 7:09
Strength
0:45		 Bike S
2:00
EQ 30 miles
Run S
0:30
3.0 miles		 Rest Day 2800 EQ
47		 8.3 8:40
Sleep 7:00 6:30 7:00 7:30 8:30 6:30 8:30 Total Sleep 51:30
AM HR 60 58 64 62 *64 60 60 kcal averages
AM Weight 169.4 169.8 168.6 168.1 170.1 169.3 169.3
Intake kcal 2436 2767 3060 2562 3920 3591 2695 3004
F-C-P-Fiber 48-432-104-52 80-420-127-48 63-532-130-58 51-449-100-45 119-605-149-67 102-599-102-46 69-434-115-40 76-496-118-51
Burned kcal 2774 3021 3515 2495 3753 3800 3122 3211
Diff. kcal -338 -254 -455 +67 +167 -209 -427 -207
Exercise kcal 390 597 1146 121 783 1463 0 750 for 6 days
30
21-May
 		 Strength
0:45		 Run 1
0:52
5.7 miles
Pace 9:10		 Masters Swim
1:00
1600 yards
Bike 1
1:00
16.6 miles		 Run S
1:15
7.8 miles
Pace 9:42
Pilates
0:45		 Strength
0:45
Masters Swim
1:00
1600 yards		 Bike
2:10
34.6 miles
16.0 average
Run
0:31
3.6 miles
Pace 8:40		 Rest Day 3200 51.2 17.1 10:03
Sleep 7:00 7:00 7:30 7:00 6:30 7:30 7:00 Total Sleep 49:30
AM HR 64 58 58 60 60 60 58 kcal averages
AM Weight 169.8