Workout Log 2008 Season
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Training Info

 

 
Nutrition and Workout Log for the 2008 Season
10/29/07-11/1/08

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
29-Oct
 		 Rest Day Rest Day Masters Swim
0:45
1700 yards
Run S
0:25
2.5 miles		 Bike S
0:45
EQ 14.0 miles
Strength
1:00		 Masters Swim
0:45
1600 yards		 Run S
0:33
3.6 miles		 Rest Day 3300 14.0 6.1 4:13
Sleep 5:00 9:00 8:00 9:00 7:00 7:30 8:00 Total Sleep 53:30
AM HR   *62   60   60   kcal averages
AM Weight   175.0   174.3   173.8  
Intake kcal 3302 3909 3204 3457 3123 3218 3247 3351
F-C-P-Fiber 68-460-174-48 99-554-162-50 81-563-93-58 83-571-137-53 76-466-92-56 84-503-139-44 124-402-90-31 88-503-127-49
Burned kcal 2474 2479 3204 3240 2945 2831 2470 2806
Diff. kcal +828 +1430 0 +217 +178 +387 +777 +545
Exercise kcal 0 0 769 856 494 383 0 4 days at 625
2
5-Nov
 		 Bike S
1:08
16.0 miles
Strength
0:55		 TM Run S
0:40
4.2 miles		 Masters Swim
0:45
1400 yards
Bike 1
0:50
EQ 14.0 miles		 TM Run S
0:45
4.7 miles		 Masters Swim
0:45
1200 yards
Strength
0:55		 Bike S
1:15
EQ 20.0 miles		 Hike Mt Monadnock
3:00
5 miles		 2600 50.0 8.9 7:58
NI hike
Sleep 7:00 8:30 7:00 7:30 7:00 7:30 7:30 Total Sleep 52:00
AM HR       64       kcal averages
AM Weight       173.8   174.5 173.4
Intake kcal 2916 2764 3036 3069 3599 3217 3687 3184
F-C-P-Fiber 62-487-125-44 62-463-123-48 61-475-127-45 71-537-103-54 87-592-137-46 121-415-142-38 114-472-121-44 82-492-126-45
Burned kcal 3315 2914 3333 2934 3244 2979 3602 3189
Diff. kcal -399 -150 -297 +135 +355 +238 +85 -5
Exercise kcal 963 471 933 492 855 576 1312 7 days at 800
3
12-Nov
 		 Bike S
1:12
16.0 miles
Strength
0:55		 Run S
0:40
4.2 miles		 Masters Swim
0:45
1400 yards
Bike 1
0:50
EQ 14.0 miles		 Run S
0:53
5.7 miles		 Masters Swim
0:45
1400 yards
Strength
0:55		 Bike S
1:32
25.0 miles
Run S
0:21
2.2 miles		 Rest Day 2800 55.0 12.1 8:48
Sleep 7:00 8:30 8:30 8:00 8:00 7:30 7:30 Total Sleep 55:00
AM HR     64   58     kcal averages
AM Weight 173.4 174.1 174.7   175.0 175.3 173.8
Intake kcal 2648 3507 3313 3883 3412 4032 2658 3350
F-C-P-Fiber 53-390-99-42 88-596-115-56 68-606-112-57 121-588-150-59 95-562-109-49 118-562-146-46 47-418-92-40 84-532-118-50
Burned kcal 3155 2880 3278 3089 3249 3652 2470 3110
Diff. kcal -507 +627 +35 +794 +163 +380 +188 +240
Exercise kcal 820 437 878 640 856 1242 0 6 days at 812
4
19-Nov
 		 Rest Day Bike EZ-S
0:45
EQ 12.0 miles		 Masters Swim
0:45
1400 yards
Strength
0:55		 Run S
0:21
2.2 miles		 Swim 1
1:00
1600 yards		 Bike S
1:00
EQ 16.0 miles		 Rest Day 3000 28.0 2.2 4:46
Sleep 7:30 7:30 7:30 7:00 7:00 8:30 7:00 Total Sleep 52:00
AM HR 60             kcal averages
AM Weight 175.0 176.3          
Intake kcal 3087 3137 2841 3010 3278 4145 3728 3318
F-C-P-Fiber 69-519-134-64 93-481-121-54 87-445-100-39 89-389-111-31 103-475-105-36 120-659-135-43 114-499-116-38 96-495-118-44
Burned kcal 2479 2748 3249 2696 3100 2883 2479 2805
Diff. kcal +608 +389 -408 +314 +178 +1262 +1249 +513
Exercise kcal 0 307 856 231 659 461 0 5 days at 503
5
26-Nov
 		 Strength
1:00
Bike 1
0:55
EQ 14 miles		 Run A
0:41
4.5 miles		 Masters Swim
0:50
1500 yards
Bike 2
0:45
EQ 10.0 miles		 Run A
0:56
5.7 miles		 Masters Swim
0:50
1500 yards
Strength
0:50		 Bike 3
1:00
EQ 16 miles
Run A
2.0 miles
0:20		 Rest Day 3000 EQ
40.0		 12.2 8:07
Sleep 6:00 8:30 7:00 8:30 8:00 6:00 8:00 Total Sleep 52:00
AM HR           60   kcal averages
AM Weight 178.3 177.3 177.2 176.2   177.7  
Intake kcal 2513 2221 2900 3699 3335 3233 2988 2984
F-C-P-Fiber 50-434-78-44 43-361-98-52 71-515-92-55 122-536-152-47 96-513-145-57 52-494-136-42 100-345-127-27 76-457-118-46
Burned kcal 3211 2961 3321 3069 3232 3241 2498 3076
Diff. kcal -698 -740 -421 +630 +103 -8 +490 +92
Exercise kcal 826 486 901 617 826 802 0 6 days at 743
6
3-Dec
 		 Bike 1
0:55
EQ 14 miles
Strength
1:00		 Run A
0:45
4.6 miles		 Masters Swim
0:50
1800 yards
Bike 2
0:45
EQ 10.0 miles		 Run A
1:00
6.1 miles		 Masters Swim
0:50
1400 yards
Strength
0:50		 Bike 3
1:30
EQ 24 miles
Run A
2.2 miles
0:20		 Rest Day 3200 EQ
48.0		 12.9 8:45
Sleep 5:30 8:30 7:00 8:00 5:00 8:30 7:30 Total Sleep 50:00
AM HR   62 62         kcal averages
AM Weight   176.4 177.6 176.6 176.3 175.3 173.8
Intake kcal 2944 3156 3037 3011 3009 3129 2406 2956
F-C-P-Fiber 76-452-146-56 63-546-140-62 73-515-118-59 77-448-153-52 67-488-100-61 78-431-140-52 53-326-112-39 70-458-130-55
Burned kcal 3412 2956 3428 3114 3285 3675 2823 3242
Diff. kcal -468 +200 -391 -103 -276 -546 -417 -286
Exercise kcal 1004 496 1012 662 882 1258 0 6 days at 885
7
10-Dec
 		 Rest Day Bike EZ-A
0:40
EQ 10.0 miles		 Masters Swim
0:45
1400 yards
Strength
0:55		 Run A
0:20
2.0 miles		 Rest Day Bike A
1:00
EQ 15.0 miles
Run A
0:10
1.0 miles		 Rest Day 1400 EQ
25.0		 3.0 3:50
Sleep 7:00 9:00 6:30 6:30 6:30 9:30 6:30 Total Sleep 51:30
AM HR         66 62   kcal averages
AM Weight 175.1   177.3   177.8 178.0  
Intake kcal 2942 3227 3698 3417 2939 3344 4306 3410
F-C-P-Fiber 59-488-138-57 100-475-134-47 93-560-149-74 96-451-130-49 100-415-125-58 96-436-129-50 215-423-191-34 108-464-142-53
Burned kcal 2479 2749 3270 2928 2834 3225 2949 2919
Diff. kcal +463 +478 +428 +489 +105 +119 +1357 +491
Exercise kcal 0 308 862 221 0 770 0 4 days at 540
8
17-Dec
 		 Bike 1
0:55
EQ 14 miles
Strength
1:00		 Run A
0:45
4.6 miles		 Masters Swim
0:50
1750 yards
Bike 2
0:45
EQ 10.0 miles		 Run A
1:00
6.1 miles		 Masters Swim
0:50
1400 yards
Strength
0:50		 Bike 3
1:30
EQ 24 miles
Run A
1.0 miles
0:10		 Rest Day 3150 EQ
48.0		 11.7 8:35
Sleep 7:30 6:30 6:30 8:30 7:00 9:00 7:30 Total Sleep 52:30
AM HR       62       kcal averages
AM Weight       178.2      
Intake kcal 3685 2784 3706 3611 4631 2983 3913 3616
F-C-P-Fiber 106-589-133-56 71-392-135-48 115-541-162-61 86-561-132-57 132-682-126-55 79-492-102-49 117-609-125-55 101-552-131-54
Burned kcal 3387 3022 3328 3127 3221 3599 2500 3169
Diff. kcal +298 +238 +484 +484 +1410 -616 +1413 +446
Exercise kcal 972 554 903 664 797 1157 0 6 days at 841
9
24-Dec
 		 Run A
0:40
4.1 miles
Strength
1:00		 Rest Day Walk
0:50
3.5 miles
Bike 1
1:15
EQ 18.0 miles		 Bike 2
0:45
EQ 12.0 miles
Run A
0:50
5.1 miles		 Masters Swim
0:50
1800 yards
Strength
0:45		 Bike 3
1:15
EQ 20 miles
Run A
2.0 miles
0:20		 Rest Day 1800 EQ
50.0		 Run
11.2
Walk
3.5		 8:30
Sleep 7:30 7:00 8:00 10:00 8:00 8:00 6:30 Total Sleep 55:00
AM HR               kcal averages
AM Weight             179.1
Intake kcal 5091 5288 3543 3322 3619 3659 3034 3937
F-C-P-Fiber 210-652-181-62 189-787-148-57 120-548-100-55 116-513-83-54 110-577-114-63 108-579-132-72 78-507-101-53 133-595-123-60
Burned kcal 3224 2500 3547 3520 3301 3538 2508 3162
Diff. kcal +1867 +2788 -4 -198 +318 +121 +526 +775
Exercise kcal 808 0 1149 1077 886 1094 0 5 days at 1003
10
31-Dec
 		 Rest Day Snow Shoe EZ-A
1:00
2.5 miles		 Masters Swim
0:50
1500 yards		 Strength
1:00
Run A
0:20
2.0 miles		 Masters Swim
0:45
1500 yards		 Bike A
1:00
EQ 15.0 miles
Run A
0:10
1.0 miles		 Rest Day 3000 EQ
15.0		 Run
3.0
SS
2.5		 5:05
Sleep 6:00 8:00 6:30 7:30 7:00 8:30 7:30 Total Sleep 51:00
AM HR           62   kcal averages
AM Weight   177.3       180.0  
Intake kcal 1994 3687 3263 3101 4258 3301 4175 3397
F-C-P-Fiber 44-360-67-49 143-430-76-20 102-459-155-48 95-461-115-34 123-699-135-61 79-470-139-41 161-581-138-47 106-494-118-43
Burned kcal 2843 3141 3016 3037 3016 3286 2514 2982
Diff. kcal -849 +546 +247 +64 +1242 +15 +1661 +415
Exercise kcal 0 531 553 619 553 813 0 5 days at 614
11
7-Jan
 		 Bike 1
1:05
EQ 16 miles
Strength
1:00		 Run A
1:02
6.3 miles		 Masters Swim
0:50
1600 yards
Bike 2
0:45
EQ 12.0 miles		 Run 1
0:45
4.7 miles		 Masters Swim
0:50
1600 yards
Strength
0:45		 Bike A
1:30
24.0 miles
Run A
0:20
2.0 miles		 Rest Day 3200 EQ
52.0		 13.0 8:07
Sleep 9:30 8:00 7:30 7:30 7:30 7:30 7:30 Total Sleep 55:00
AM HR         66     kcal averages
AM Weight   180.0   178.7 178.5    
Intake kcal 3480 3049 2956 2675 2758 3375 2998 3042
F-C-P-Fiber 104-485-130-42 74-503-129-54 70-500-113-54 54-429-141-47 45-498-121-53 56-583-123-60 102-380-105-29 72-483-123-48
Burned kcal 3545 3165 3540 3227 3026 3435 2503 3206
Diff. kcal -65 -116 -584 -552 -268 -60 +495 -164
Exercise kcal 1128 691 1083 799 555 1020 0 6 days at 879
12
14-Jan
 		 Rest Day Bike 1
1:05
EQ 16 miles
Strength
1:00		 Masters Swim
0:45
1400 yards
Run A
1:00
5.6 miles		 Bike 2
0:45
EQ 12.0 miles		 Masters Swim
0:45
1500 yards
Strength
0:45		 Bike 3
1:30
EQ 24 miles
Run A
2.0 miles
0:20		 Rest Day 2900 EQ
52.0
 		 7.6 7:55
Sleep 8:00 8:00 7:00 8:00 6:30 7:30 8:30 Total Sleep 53:30
AM HR     64   60   58 kcal averages
AM Weight     180.5   180.1 179.2 176.5
Intake kcal 3445 3151 3044 3053 2823 2610 2967 3013
F-C-P-Fiber 87-526-173-53 81-476-164-57 57-548-115-52 58-507-146-42 55-457-106-50 49-414-101-44 99-408-69-34 69-476-125-47
Burned kcal 2896 3475 3675 2963 3240 3726 2489 3209
Diff. kcal +549 -324 -631 +90 -417 -1116 +478 -196
Exercise kcal 0 1065 1227 468 802 1276 0 5 days at 968
13
21-Jan
 		 Bike 1
0:45
EQ 12 miles
Strength
1:15		 Run A
1:00
6.0 miles		 Masters Swim
0:45
1400 yards
Bike 2
0:45
EQ 12.0 miles		 Run 1
0:45
4.5 miles
Strength
0:45		 Masters Swim
0:40
1200 yards
 		 Bike 3
1:20
EQ 20 miles
Run A
2.0 miles
0:20		 Rest Day 2600 EQ
44.0		 12.5 8:20
Sleep 6:30 7:00 8:00 8:30 8:00 7:30 7:30 Total Sleep 53:00
AM HR       60       kcal averages
AM Weight       178.2      
Intake kcal 2912 3129 3374 3202 3722 3572 3767 3383
F-C-P-Fiber 50-446-107-42 69-514-142-59 78-566-143-64 91-487-136-46 78-535-145-57 151-460-123-36 163-516-84-26 97-503-126-47
Burned kcal 3401 3113 3453 3277 2919 3595 2501 3180
Diff. kcal -489 +16 -79 -75 +803 -23 +1266 +203
Exercise kcal 1017 662 1017 848 443 1152 0 6 days at 856
14
28-Jan
 		 Rest Day Bike EZ-A
0:40
EQ 10.0 miles
Run A
0:20
2.0 miles		 Masters Swim
0:40
1100 yards
Strength
0:45		 Run A
0:20
2.0 miles		 Masters Swim
0:40
1400 yards		 Bike EZ-A
0:45
EQ 11.0 miles
Run A
0:15
1.5 miles		 Rest Day

(2 hrs easy hiking)

 2500 EQ
21.0		 5.5 4:25
Sleep 8:30 9:30 8:00 7:00 7:30 6:30 7:30 Total Sleep 54:30
AM HR 56 58           kcal averages
AM Weight 180.9           179.2
Intake kcal 3689 2673 3927 3181 3150 3211 3551 3340
F-C-P-Fiber 104-580-146-60 55-452-118-44 120-614-136-58 83-523-123-54 86-500-124-47 126-440-106-27 136-440-99-33 101-507-122-46
Burned kcal 2520 3005 3195 2731 2942 2987 3195 2939
Diff. kcal +1169 -332 +732 +450 +208 +224 +356 +145
Exercise kcal 0 536 748 223 447 519 0 5 days at 495
15
4-Feb
 		 Bike 2
0:45
EQ 12 miles
Strength
1:05		 Run A
1:00
6.1 miles		 Masters Swim
0:45
1500 yards
Bike 1
0:50
EQ 13.0 miles		 Run 1
0:45
4.2 miles		 Masters Swim
0:45
1700 yards
Strength
0:45		 Bike 3
1:30
EQ 24 miles
Run A
2.0 miles
0:20		 Rest Day 3200 EQ
49.0		 12.3 8:30
Sleep 6:30 8:00 7:30 7:30 6:30 7:30 7:30 Total Sleep 51:00
AM HR       62     56 kcal averages
AM Weight       179.9     179.7
Intake kcal 3348 3205 3230 3200 2789 3070 2807 3093
F-C-P-Fiber 78-474-169-55 79-563-97-60 74-561-115-58 97-499-111-51 70-409-95-39 69-477-118-45 67-387-118-44 76-481-118-50
Burned kcal 3387 3152 3552 3014 3238 3531 2512 3198
Diff. kcal -39 +53 -322 +186 -449 -461 +295 -105
Exercise kcal 963 670 1089 526 802 1100 0 6 days at 858
16
11-Feb
 		 Bike 2
0:45
EQ 12 miles
Strength
1:10		 Run A
1:00
6.1 miles		 Masters Swim
0:45
1500 yards
Bike Assessment
LifeCycle at Gym
0:30
 11.0 miles-Level 14
HR Ave-156
WU&CD 0:15
EQ 3.0 miles		 Run Assessment
Treadmill Level 2.0
25:47
3.0 miles
HR Ave-158
WU
0:10
1.0 mile		 Masters Swim
0:45
1400 yards
Strength
0:45		 Bike 3
1:30
EQ 24 miles
Run A
1.8 miles
0:20		 Rest Day 2900 EQ
50.0		 11.9 8:20
Sleep 6:30 7:30 8:00 7:30 8:30 8:30 7:30 Total Sleep 54:00
AM HR       60     56 kcal averages
AM Weight       179.5     179.1
Intake kcal 3260 2963 3367 3875 3430 2916 2568 3197
F-C-P-Fiber 78-479-139-41 63-499-99-38 73-499-142-42 94-653-133-61 78-562-109-57 63-421-109-43 75-380-79-56 75-499-116-48
Burned kcal 3318 3142 3493 2917 3234 3536 2508 3164
Diff. kcal -58 -179 -126 +958 +196 -620 +60 +33
Exercise kcal 915 668 1035 417 801 1107 0 6 days at 824
17
18-Feb
 		 Rest Day Bike EZ-A
0:40
EQ 10.0 miles
Run A
0:20
1.8 miles		 Swim
0:40
250X6
1500 yards
Strength
0:45		 Run A
0:20
1.8 miles		 Swim Assessment
21:38
1000 yards
WU & CD
400 yards
0:10		 Bike A
0:45
EQ 11.0 miles
Run A
0:15
1.4 miles		 Rest Day 2900 EQ
21.0		 5.0 4:16
Sleep 8:30 9:00 8:00 8:30 7:30 6:30 8:00 Total Sleep 56:00
AM HR             56 kcal averages
AM Weight       178.3   178.0 178.0
Intake kcal 2243 2556 2507 3257 2852 2758 2767 2706
F-C-P-Fiber 42-386-102-54 44-422-127-48 43-414-126-47 74-553-127-66 61-377-96-41 52-417-109-56 63-412-116-39 54-426-115-50
Burned kcal 2508 2965 3179 2711 2813 2962 2500 2805
Diff. kcal -265 -409 -672 +546 +39 -204 +267 -99
Exercise kcal 0 511 745 222 332 515 0 5 days at 465
18
25-Feb
 		 Bike 1
0:50
EQ 14 miles
Strength
1:05		 Run A
1:00
5.5 miles		 Masters Swim
0:45
1300 yards
Bike 2
0:50
EQ 14.0 miles		 Run 1
0:45
4.0 miles		 Masters Swim
0:40
1100 yards
Strength
0:50		 Bike 3
1:30
EQ 24 miles
Run A
1.9 miles
0:20		 Rest Day 2400 EQ
52.0		 11.4 8:35
Sleep 7:30 8:30 6:00 8:00 6:00 8:00 8:00 Total Sleep 52:00
AM HR   58     56   56 kcal averages
AM Weight       178.0     178.2
Intake kcal 3097 2650 3214 2828 3411 2704 2792 2957
F-C-P-Fiber 62-496-117-45 63-431-102-36 91-528-105-55 58-490-109-48 61-520-116-44 48-392-150-32 64-462-123-47 64-474-118-44
Burned kcal 3375 3127 3511 3025 3196 3722 2500 3208
Diff. kcal -278 -477 -297 -197 +215 -1018 +292 -251
Exercise kcal 969 664 1069 548 775 1285 0 6 days at 885
19
3-March
 		 Bike 1
0:50
EQ 14 miles
Strength
1:05		 Run A
1:10
6.8 miles		 Masters Swim
0:45
1300 yards
Bike 2
0:50
EQ 14.0 miles		 Run 1
0:45
4.3 miles		 Masters Swim
0:40
1100 yards
Strength
0:50		 Bike 3
1:30
EQ 24 miles
Run A
2.0 miles
0:20		 Tri Y
Swim Meet
0:10
400 yards WU
200 yards events		 3000 EQ
52.0		 13.1 8:55
Sleep 7:00 7:00 7:30 8:30 7:30 7:00 8:00 Total Sleep 52:30
AM HR       56   64 52 kcal averages
AM Weight 179.0 178.4   178.4   177.2 176.4
Intake kcal 2373 3459 3555 2954 3283 2621 3012 3037
F-C-P-Fiber 37-421-103-60 85-571-129-65 92-621-98-60 91-454-98-54 81-521-88-60 54-457-97-44 81-456-130-46 74-500-106-56
Burned kcal 3376 3240 3477 3033 3258 3641 2696 3246
Diff. kcal -1003 +219 +78 -79 +25 -1020 +316 -209
Exercise kcal 972 777 1025 550 833 1215 0 6 days at 895
20
10-March
 		 Rest Day Run A
0:40
3.7 miles
Strength
0:45		 Masters Swim
0:45
1700 yards		 Rest Day Masters Swim
0:40
1200 yards
then Swim
1X800 EZ
0:20		 Bike A
1:00
EQ 16.0 miles
Run A
0:20
1.8 miles		 Rest Day 3700 EQ
16.0		 5.5 4:30
Sleep 8:00 8:00 6:30 14:00 7:00 8:00 9:00 Total Sleep 60:30
AM HR *58 56   62 58 58 56 kcal averages
AM Weight 177.8 178.8   177.0 179.0 176.2 175.1
Intake kcal 2774 2950 2000 2011 2315 3197 3068 2616
F-C-P-Fiber 70-455-110-46 77-468-118-45 35-404-40-28 47-340-73-35 50-401-86-45 118-446-117-30 81-487-116-25 68-429-94-36
Burned kcal 2660 3154 2956 2493 3135 3100 2479 2854
Diff. kcal +114 -204 -956 -482 -820 +97 +589 -375
Exercise kcal 0 739 496 0 666 683 0 4 days at 646
21
17-March
 		 Bike 1
0:45
EQ 14 miles
Strength
1:10		 Run A
1:05
6.2 miles		 Masters Swim
0:50
1700 yards
Bike 2
0:55
EQ 15.0 miles		 Run 1
1:04
5.5 miles		 Masters Swim
0:45
1400 yards
Strength
0:45		 Bike 3
1:30
EQ 24 miles
Run A
2.0 miles
0:20		 Rest Day 3100 EQ
53.0		 13.7 9:09
Sleep 5:30 9:00 6:00 9:00 6:00 9:00 9:00 Total Sleep 53:30
AM HR     56 54   52   kcal averages
AM Weight   175.7 175.5 174.3 175.3 176.7  
Intake kcal 2288 2316 2667 3023 2853 2963 4660 2967
F-C-P-Fiber 34-453-70-33 40-356-89-33 55-428-86-39 97-477-86-39 65-410-94-39 52-492-91-38 213-594-129-48 79-459-92-38
Burned kcal 3220 3106 3540 3145 3196 3499 2491 3171
Diff. kcal -932 -790 -873 -122 -343 -536 +2169 -204
Exercise kcal 838 660 1125 712 791 1090 0 6 days at 869
22
24-March
 		 Bike 1
0:50
EQ 15 miles
Strength
1:10		 Run A
1:10
6.8 miles		 Masters Swim
0:45
1400 yards
Bike 2
1:00
EQ 16.0 miles		 Run 1
1:09
5.8 miles		 Masters Swim
0:45
1400 yards
Strength
0:45		 Bike A
1:00
EQ 16.0 miles		 Rest Day 2800 EQ
47.0		 12.6 8:34
Sleep 8:00 10:00 7:00 8:00 6:00 8:00 9:00 Total Sleep 56:00
AM HR       60       kcal averages
AM Weight   176.7   176.4 175.5    
Intake kcal 3264 2863 3264 2963 2863 3721 3919 3266
F-C-P-Fiber 80-552-106-49 81-412-92-40 71-493-125-46 61-529-104-52 60-475-73-51 128-514-143-38 118-565-105-36 86-506-107-45
Burned kcal 3385 3219 3498 3216 3198 2994 2488 3143
Diff. kcal -121 -356 -234 -253 -335 +727 +1431 +123
Exercise kcal 1001 772 1073 772 792 554 0 6 days at 827
23
31-March
 		 Rest Day Run A
0:30
3.0 miles
Strength
0:45		 Masters Swim
0:45
1500 yards
Bike A
0:45
EQ 14 miles		 Run S
0:33
3.6 miles		 Masters Swim
0:45
1600 yards		 Swim Drills
1:15
1000 yards		 Rest Day 4100 EQ
14.0		 6.6 5:18
Sleep 8:00 7:00 6:30 6:00 7:00 8:00 8:00 Total Sleep 50:30
AM HR 56           *56 kcal averages
AM Weight         176.6 175.9 176.6
Intake kcal 3462 2438 3037 2564 2738 3759 2255 2893
F-C-P-Fiber 135-487-99-34 59-400-109-46 64-469-101-47 66-382-74-34 73-404-78-40 103-579-101-39 43-332-93-33 78-436-93-39
Burned kcal 2488 3050 3261 3219 2958 2991 2485 2926
Diff. kcal +974 -612 -224 -655 -220 +768 -230 -33
Exercise kcal 0 628 843 364 496 578 0 5 days at 582
24
7-April
 		 Bike 1
1:00
EQ 16 miles		 Run A
1:00
5.7 miles		 Bike 2
1:00
EQ 16.0 miles		 Run 1
1:00
5.0 miles		 Rest Day Bike A
1:31
27.8miles
Run A
3.0 miles
0:28		 Rest Day 0 EQ
59.8		 13.7 5:59
Sleep 6:00 6:00 6:00 6:00 6:00 7:00 8:00 Total Sleep 45:00
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
25
14-April
 		 Strength
1:15
Bike 1
0:44
9.4 miles		 Run A
1:15
7.4 miles		 Bike 2
1:14
21.3 miles		 Run 1
0:53
4.5 miles		 Masters Swim
0:50
1400 yards		 Bike EZ
0:23
6.0miles
Run A
1.2 miles
0:10		 Wrentham Duathlon
1:16:39
Run 3.0
Bike 11.0
Run 2.0		 1400 47.7 18.1 8:01
Sleep 7:00 7:30 6:00 8:00 7:00 7:30 5:30 Total Sleep 48:30
AM HR             *58 kcal averages
AM Weight   178.6 178.0 177.7 176.3 176.6 175.4
Intake kcal 2554 2759 2353 2791 3069 2242 3960 2818
F-C-P-Fiber 72-405-102-39 77-448-105-44 55-369-105-45 79-470-81-42 92-480-113-44 47-392-91.38 116-566-87-38 77-447-98-41
Burned kcal 3395 3264 3283 3020 3020 3493 3646 3303
Diff. kcal -841 -865 -930 -229 +49 -1251 +314 -485
Exercise kcal 1016 826 831 553 553 388 1185 7 days at 765
26
21-April
 		 Rest Day Strength
1:00
Bike A
1:05
16.0 miles		 Masters Swim
0:50
1500 yards		 Run A
0:37
4.0 miles		 Masters Swim
0:45
1300 yards		 Bike A
1:02
16.5 miles
Run A
2.3 miles
0:21		 Rest Day 2800 32.5 6.3 5:40
Sleep 7:30 8:00 8:00 9:30 6:00 8:00 8:30 Total Sleep 55:30
AM HR     54 54       kcal averages
AM Weight 174.9   176.1 176.6 176.5   176.1
Intake kcal 2147 3353 2963 3010 4511 3482 3363 3261
F-C-P-Fiber 41-387-84-40 87-575-107-49 82-506-84-49 96-458-108-47 157-616-141-59 116-475-106-48 126-426-102-31 101-492-105-46
Burned kcal 2899 3482 2996 2906 3085 3224 2486 3011
Diff. kcal -752 -49 -33 +104 +1426 +258 +877 +250
Exercise kcal 0 1109 549 447 496 801 0 5 days at 680
27
28-April
 		 Strength
1:15
Bike 1
0:45
9.5 miles EQ		 Run A
1:14
7.8 miles		 Masters Swim
0:45
1400 yards
Bike 2
1:00
17.0 miles EQ		 Run 1
0:53
4.5 miles		 Masters Swim
0:45
1300 yards
Strength
1:15		 Bike A
1:30
26.5 miles
Run A
2.3 miles
0:20		 Rest Day 2700 EQ
53.0		 14.6 9:42
Sleep 8:00 8:00 7:00 8:00 8:00 7:00 8:00 Total Sleep 54:00
AM HR             56 kcal averages
AM Weight       176.1     174.6
Intake kcal 2923 2653 2933 2584 3031 3476 2369 2853
F-C-P-Fiber 92-469-82-40 78-367-91-33 86-458-116-53 75-412-97-45 80-500-116-55 101-511-99-45 50-372-87-38 80-441-99-44
Burned kcal 3370 3266 3577 3066 3370 3653 2476 3254
Diff. kcal -447 -613 -644 -482 -339 -177 -107 -401
Exercise kcal 991 826 1157 606 991 1234 0 6 days at 967
28
5-May
 		 Strength
1:15
Bike 1
0:45
11.7 miles		 Run A
1:02
6.3 miles		 Bike 2
1:12
21.5 miles		 Run 1
1:00
5.0 miles		 Masters Swim
0:50
1500 yards		 Rest Day Hopkinton Duathlon
1:17:46
Run 2.0
Bike 12.0
Run 3.0		 1500 45.2 16.3 7:21
Sleep 7:30 7:00 7:00 8:00 6:30 8:00 7:00 Total Sleep 51:00
AM HR         *60     kcal averages
AM Weight   175.2     174.3    
Intake kcal 2723 2887 2700 2646 3271 3301 3561 3013
F-C-P-Fiber 69-468-91-45 75-499-89-49 101-308-82-41 82-407-104-47 115-490-107-45 111-518-95-35 113-554-110-39 95-476-97-43
Burned kcal 3425 3102 3226 3102 2990 3356 3777 3281
Diff. kcal -702 -215 -526 -456 +281 -55 -216 -268
Exercise kcal 1048 659 791 659 548 0 1318 6 days at 837
29
12-May
 		 Rest Day Bike A
1:01
16.5 miles		 Masters Swim
0:45
1600 yards
Bike 2
1:13
20.0 miles 		Run 1
0:57
6.3 miles		 Masters Swim
0:50
1500 yards		 Strength
1:15
Bike A
1:07
20.0 miles
Run A
2.3 miles
0:20		 Rest Day 3100 56.5 8.6 7:28
Sleep 8:00 8:00 6:00 9:00 8:00 9:00 7:00 Total Sleep 55:00
AM HR 56           *60 kcal averages
AM Weight 175.0         177.3 173.5
Intake kcal 3672 3612 3236 3252 3398 3343 5028 3649
F-C-P-Fiber 126-483-88-36 154-485-98-31 128-446-111-40 109-492-105-44 116-502-115-44 97-472-93-51 181-741-154-48 130-517-109-42
Burned kcal 2474 3104 3752 3172 2996 4018 2469 3142
Diff. kcal +1198 +508 -516 +80 +402 -675 +2559 +507
Exercise kcal 0 668 1351 725 549 1640 0 5 days at 986
30
19-May
 		 Rest Day Run S
0:33
3.6 miles
Strength
0:45		 Masters Swim
0:45
1500 yards
Bike A
0:45
EQ 14 miles		 Run S
0:33
3.6 miles
Strength
0:45		 Masters Swim
0:45
1500 yards		 Bike A
0:57
16.5 miles
Run A
2.3 miles
0:22		 Rest Day 3000 30.5 9.5 5:25
Sleep 9:00 5:30 6:00 8:00 7:00 9:00 7:00 Total Sleep 51:30
AM HR