Workout Log 2009 Season
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Training Info

 

 
 Nutrition and Workout Log for the 2009 Season
10/27/08-11/1/09

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
27-Oct
 		 Strength 1
1:00		 Run 1
0:40
3.7 miles		 Masters Swim
0:45
1800 yards		 Strength 2
0:45
Bike 1
1:00
EQ 16.0 miles		 Masters Swim
0:45
1700 yards
Run A
0:47
5.0 miles		 Bike 2
1:33
23.0 miles		 Rest Day 3500 39.0 8.7 7:15
Sleep 8:00 8:00 7:30 7:00 5:30 8:30 8:00 Total Sleep 52:30
AM HR               kcal averages
AM Weight 180.6 180.0          
Intake kcal 2645 2637 2729 2855 3117 4312 3769 3152
F-C-P-Fiber 98-365-114-59 103-360-89-32 89-417-90-49 81-420-93-37 88-465-98-44 142-554-135-34 151-435-121-27 107-431-106-40
Burned kcal 2858 2991 2995 3184 3468 3500 2559 3079
Diff. kcal -213 -354 -266 -329 -351 +812 +1210 +73
Exercise kcal 402 491 502 770 1005 1038 0 617
2
3-Nov
 		 Strength 1
1:00		 Run 1
0:40
3.7 miles		 Masters Swim
0:45
1850 yards		 Strength 2
0:50
Bike 1
0:45
EQ 14.0 miles		 Masters Swim
0:45
1300 yards
Run A
0:47
5.0 miles		 Bike 2
1:35
23.0 miles		 Rest Day

(Light Hiking)

 3150 37.0 8.7 7:07
Sleep 7:00 8:00 7:00 8:30 7:30 8:30 8:30 Total Sleep 55:00
AM HR               kcal averages
AM Weight   60     183.3   181.3
Intake kcal 2989 2903 3283 2828 3059 3223 3070 3051
F-C-P-Fiber 73-512-93-34 110-416-89-30 105-486-135-55 65-478-113-38 84-429-94-50 93-455-84-22 110-451-101-39 92-461-101-38
Burned kcal 2842 2974 2978 3276 3527 3269 3065 3133
Diff. kcal +147 -71 +305 -448 -468 -46 +5 -82
Exercise kcal 400 489 500 866 1074 844 0 691
3
10-Nov
 		 Strength 1
1:00		 Run 1
0:40
3.7 miles		 Masters Swim
0:45
1400 yards		 Strength 2
0:45
Bike 1
1:00
EQ 16.0 miles		 Masters Swim
0:45
800 yards
Run A
0:54
5.7 miles		 Bike 2
1:00
EQ 16.0 miles		 Rest Day 2200 32.0 9.4 6:49
Sleep 8:00 8:00 8:00 7:30 7:30 8:00 8:30 Total Sleep 55:30
AM HR               kcal averages
AM Weight              
Intake kcal 2657 2520 3272 2947 3168 3908 3782 3179
F-C-P-Fiber 52-467-117-47 51-450-101-46 86-552-116-50 59-569-72-42 95-476-83-44 96-633-113-55 143-497-103-54 83-521-100-48
Burned kcal 2842 2974 2978 3216 3452 2915 2506 2983
Diff. kcal -185 -454 +294 -269 -284 +993 +1276 +196
Exercise kcal 400 489 500 827 993 466 0 525
4
17-Nov
 		 Strength 1
0:30		 Run A
0:21
2.3 miles		 Masters Swim
0:45
1500 yards		 Strength 2
0:30
Bike A
0:30
EQ 8.0 miles		 Masters Swim
0:45
1500 yards
Run A
0:21
2.3 miles		 Bike A
1:00
EQ 16.0 miles		 Andover Y Swim Meet
1000 yards
0:20		 4000 24.0 4.6 5:02
Sleep 7:30 7:00 7:00 8:00 6:30 8:30 7:00 Total Sleep 51:30
AM HR               kcal averages
AM Weight              
Intake kcal 2842 3404 3971 3467 4244 3002 3385 3473
F-C-P-Fiber 78-382-111-39 112-499-93-42 148-605-91-48 109-566-102-55 155-503-122-37 88-490-102-42 129-407-93-36 117-493-102-43
Burned kcal 2674 2726 2978 2878 3198 2915 2768 2877
Diff. kcal +168 +678 +993 +589 +1046 +87 +617 +596
Exercise kcal 200 233 500 433 733 466 278 406
5
24-Nov
 		 Strength 1
1:00		 Run 1
0:40
3.5 miles		 Bike 1
1:00
EQ 16.0 miles		 Run A
0:55
5.7 miles		 Rest Day Rest Day Rest Day 0 16.0 9.2 3:35
Sleep 6:30 9:00 6:30 4:30 7:30 7:30 7:30 Total Sleep 49:00
AM HR             60 kcal averages
AM Weight              
Intake kcal 2444 2729 2997          
F-C-P-Fiber 74-398-86-45 52-507-87-31 91-452-70-41          
Burned kcal 2842 2925 2915          
Diff. kcal -398 -196 +82          
Exercise kcal 400 444 466          
6
1-Dec
 		 Strength 1
1:00		 Run 1
0:40
3.5 miles		 Masters Swim
0:45
1500 yards		 Strength 2
0:30
Bike 1
0:55
EQ 16.0 miles		 Masters Swim
0:45
1650
Run A
0:45
4.5 miles		 Swim TT
19:15
1000 yards
Bike 2
1:00
EQ 16.0 miles		 Rest Day 4150 32.0 8.0 6:40
Sleep 8:00 8:00 7:00 8:00 8:00 8:00 7:00 Total Sleep 54:00
AM HR               kcal averages
AM Weight           184.9  
Intake kcal 2819 2608            
F-C-P-Fiber 83-372-110-35 64-430-102-30            
Burned kcal 2842 2925            
Diff. kcal -23 -317            
Exercise kcal 400 444            
7
8-Dec
 		 Swim
0:30
1250 yards
Strength 1
1:00		 Swim
0:30
1250 yards
Run 1
0:40
3.5 miles		 Masters Swim
0:45
1500 yards
Strength 2
0:45
 		 Rest Day NEMS BU Meet
800 Meter
16:55		 Bike 2
1:00
EQ 16.0 miles		 Rest Day 5000 16.0 3.5 5:30
Sleep 7:00 8:00 7:00 9:00 7:00 8:00 9:00 Total Sleep 55:00
AM HR               kcal averages
AM Weight       183.7      
Intake kcal 2489 2726 3052 2922 3146 3868 2708 2987
F-C-P-Fiber 52-415-82-30 70-464-85-31 77-516-112-48 76-511-88-45 104-463-118-42 105-583-73-44 97-395-79-21 83-478-91-37
Burned kcal 3103 3239 3313 2506 2821 3171 2506 2951
Diff. kcal -614 -513 -261 +416 +325 +697 +202 +36
Exercise kcal 677 777 899 0 333 700 0 484
8
15-Dec
 		 Strength 1
0:45		 Run A
0:20
2.0 miles		 Rest Day Strength 2
0:30
Bike A
0:30
EQ 8.0 miles		 Masters Swim A
0:45
1650 yards
Run A
0:20
2.0 miles		 Bike A
1:00
EQ 16.0 miles		 Rest Day 1650 24.0 4.0 4:10
Sleep 8:00 6:30 8:30 6:00 8:00 8:00 9:00 Total Sleep 54:00
AM HR               kcal averages
AM Weight 185.0            
Intake kcal 2640 2726 2615          
F-C-P-Fiber 93-385-86-31 77-428-100-34 87-367-121-28          
Burned kcal 2758 2716 2618          
Diff. kcal -118 +10 -3          
Exercise kcal 300 222 0          
9
22-Dec
 		 Strength 1
1:00		 Run 1
0:40
4.0 miles		 Masters Swim
0:45
1400 yards		 Bike 1
1:00
EQ 16.0 miles		 Rest Day Swim
0:45
1200 yards
Bike 2
1:00
EQ 16.0 miles
Strength 2
0:45		 Rest Day 2600 32.0 4.0 5:55
Sleep 8:00 7:00 7:30 7:00 7:30 8:00 8:00 Total Sleep 53:00
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
10
29-Dec
 		 Masters Swim
0:45
1400 yards
Strength 1
0:45		 Run 1
0:40
4.0 miles		 Masters Swim
0:45
1600 yards		 Rest Day Masters Swim
0:45
1600 yards
Run 2
0:45
4.2 miles		 Masters Swim
0:45
1200 yards
Bike 2
0:45
EQ 14.0 miles		 Rest Day 5800 14.0 8.2 5:55
Sleep 8:00 8:00 7:00 7:00 8:00 8:00 9:00 Total Sleep 55:00
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
11
5-Jan
 		 Masters Swim
0:45
1600 yards
Strength 1
0:45		 Run 1
0:40
3.7 miles		 Rest Day Bike 1
1:00
EQ 16.0 miles
Strength 2
0:45		 Masters Swim
0:45
1500 yards
Run 2
0:45
4.0 miles		 Swim
0:45
1650 yards
Bike 2
0:45
EQ 14.0 mile		 Rest Day 4750 30.0 7.7 6:55
Sleep 7:00 5:00 8:00 9:00 7:00 8:00 8:00 Total Sleep 52:00
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
12
12-Jan
 		 Strength 1
0:45		 Run A
0:20
1.8 miles		 Masters Swim
0:45
1400 yards		 Strength 2
0:30
Bike A
0:30
EQ 8.0 miles		 Masters Swim A
0:45
1400 yards
Run A
0:20
1.7 miles		 Bike A
1:00
EQ 16.0 miles		 Rest Day 2800 24.0 3.5 4:55
Sleep 8:00 8:00 8:00 9:00 9:00 7:00 7:00 Total Sleep 56:00
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
13
19-Jan
 		 Strength 1
1:00		 Run 1
0:40
3.7 miles		 Masters Swim
0:45
1600 yards
Bike 1
1:00
EQ 16.0 miles		 Bike 2
0:50
EQ 15.0 miles
Strength 2
0:45		 Masters Swim
0:45
1400 yards
Run A
0:50
4.3 miles		 Bike 3
1:30
EQ 28.0 miles		 Rest Day 3000 59.0 8.0 8:05
Sleep 7:30 8:30 7:30 8:00 6:00 8:00 8:00 Total Sleep 53:50
AM HR           62   kcal averages
AM Weight           187.0  
Intake kcal 2745 2610 3083 3202 3143 3760 3325 3124
F-C-P-Fiber 92-384-67-41 71-452-85-58 87-513-102-59 89-563-78-61 98-449-87-40 111-592-86-53 100-544-115-75 93-500-90-55
Burned kcal 3163 3016 3492 3385 3485 3613 2584 3248
Diff. kcal -418 -406 -409 -183 -342 +147 +741 -124
Exercise kcal 412 458 996 899 973 1082 0 733
14
26-Jan
 		 Strength 1
1:00		 Run 1
0:40
3.7 miles		 Bike 1
1:15
EQ 18.0 miles		 Run 2
0:48
4.5 miles
Strength 2
0:45		 Masters Swim
0:45
1600 yards
Run A
1:00
5.1 miles		 Bike 2
0:50
EQ 15.0 miles		 Rest Day 1600 33.0 13.3 7:03
Sleep 9:00 8:30 8:00 8:00 7:00 8:00 7:00 Total Sleep 55:30
AM HR             60 kcal averages
AM Weight           186.0  
Intake kcal 2872 2972 2855 2578 3732 2793 2479 2897
F-C-P-Fiber 81-471-88-51 88-478-108-64 91-424-119-51 54-443-102-34 111-476-120-31 73-412-96-32 51-456-73-46 78-451-101-44
Burned kcal 2930 2983 3307 3370 3528 3113 2549 3107
Diff. kcal -58 -11 -452 -792 +204 -320 -70 -210
Exercise kcal 412 453 600 917 1053 593 0 618
15
2-Feb
 		 Strength 1
0:45		 Run A
0:20
1.8 miles		 Masters Swim
0:45
1500 yards		 Strength 2
0:30
Bike A
0:45
EQ 14.0 miles		 Masters Swim A
0:45
1400 yards
Run A
0:30
2.7 miles		 Bike A
1:00
EQ 16.0 miles		 Rest Day
(EZ Snowshoeing
about 1:00)		 2900 30.0 4.5 5:20
Sleep 7:00 8:00 8:00 8:30 8:30 8:30 7:00 Total Sleep 55:30
AM HR               kcal averages
AM Weight              
Intake kcal 2775 2888 2594 3059 3361 3098 2312 2869
F-C-P-Fiber 84-461-87-58 82-494-89-65 61-483-72-61 97-509-80-56 94-480-93-59 124-465-72-45 52-385-93-46 85-468-84-56
Burned kcal 2719 2712 3028 3031 3273 3160 3039 2995
Diff. kcal +56 +176 -434 +28 +88 -62 -727 -126
Exercise kcal 203 181 508 559 779 652 542 489
16
9-Feb
 		 Strength 1
1:00		 Run 1
0:40
3.8 miles		 Masters Swim
0:45
1500 yards
Bike 1
1:00
EQ 16.0 miles		 Bike 2
0:50
EQ 15.0 miles
Strength 2
0:45		 Masters Swim
0:45
1500 yards
Run A
1:00
5.1 miles		 Bike 3
1:30
EQ 28.0 miles		 Rest Day 3000 59.0 8.9 8:15
Sleep 7:00 8:00 7:00 8:00 7:00 8:30 7:00 Total Sleep 52:30
AM HR           60   kcal averages
AM Weight 188.6         186.6  
Intake kcal 2798 3143 3177 2844 3006 4257 2492 3102
F-C-P-Fiber 85-439-97-44 94-516-88-50 92-540-85-54 89-436-105-47 74-529-98-57 150-622-142-64 85-379-77-44 96-494-99-52
Burned kcal 2911 2990 3504 3356 3544 3386 2553 3178
Diff. kcal -113 +153 -327 -512 -538 +871 -61 -76
Exercise kcal 409 449 1029 887 1058 911 0 678
17
16-Feb
 		 Strength 1
1:00		 Run 1
0:45
4.4 miles
Bike 1
1:00
EQ 16.0 miles		 Masters Swim
0:45
1000 yards		 Bike 2
0:50
EQ 15.0 miles
Run A
1:00
5.1 miles		 Masters Swim
0:45
1400 yards
Strength 2
0:45		 Bike
1:30
EQ 28.0 miles
Run A
0:15
1.5 miles		 Rest Day 2400 59.0 11.0 8:35
Sleep 8:00 8:00 7:00 8:30 7:30 7:30 6:30 Total Sleep 53:00
AM HR               kcal averages
AM Weight             187.6
Intake kcal 2220 2285 2849 2833 3316 2872 1988 2623
F-C-P-Fiber 60-374-74-52 35-421-100-54 87-503-54-44 80-486-84-45 89-557-110-57 85-463-95-42 49-354-56-47 69-451-82-49
Burned kcal 2895 3450 3033 3543 3375 3525 2553 3196
Diff. kcal -675 -1165 -184 -710 -59 -653 -565 -573
Exercise kcal 407 984 509 1077 916 1060 0 708
18
23-Feb
 		 Strength 1
0:30		 Run A
0:30
2.5 miles		 Swim A
0:25
1000 yards		 Bike A
0:45
EQ 14.0 miles
Run A
0:30
2.6 miles		 Masters Swim
0:45
1250 yards
Strength 2
0:20		 Bike A
1:00
EQ 16.0 miles		 Rest Day 2250 30.0 5.1 4:45
Sleep 8:00 6:00 6:00 8:30 7:00 8:30 7:00 Total Sleep 51:00
AM HR               kcal averages
AM Weight              
Intake kcal 2490 2574 3599 3005 3947 4005 2768 3198
F-C-P-Fiber 54-459-77-60 70-433-78-42 91-617-110-64 72-536-95-69 126-614-74-44 114-570-86-56 95-387-83-44 89-517-86-54
Burned kcal 2724 2799 2820 3111 3065 3039 2553 2873
Diff. kcal -234 -226 +779 -106 +882 +966 +215 +325
Exercise kcal 204 271 283 628 554 554 0 356
19
2-March
 		 Rest Day Bike 1
1:00
EQ 16.0 miles
Run 1
0:45
4.3 miles		 Swim A
0:30
1200 yards		 Bike 2
0:50
EQ 15.0 miles
Run A
1:00
5.1 miles		 Swim A
0:40
1500 yards
Strength 2
0:45		 Bike
1:30
EQ 28.0 miles
Run A
0:15
1.5 miles		 Rest Day 2700 59.0 10.9 7:25
Sleep 8:00 7:00 8:00 8:00 7:30 6:30 7:30 Total Sleep 52:30
AM HR               kcal averages
AM Weight              
Intake kcal 2720 3101 2979 3614 4291 4650 2878 3462
F-C-P-Fiber 92-428-72-46 85-540-84-59 77-526-87-69 155-499-90-32 170-518-83-30 156-634-92-31 108-386-105-40 120-504-88-44
Burned kcal 2553 3450 2873 3596 3208 3577 2553 3116
Diff. kcal +167 -349 +106 +18 +1083 +1073 +325 +346
Exercise kcal 0 984 339 1125 724 1100 0 610
20
9-March
 		 Strength 1
1:00		 Bike 1
1:00
EQ 16.0 miles
Run 1
0:45
4.1 miles		 Masters Swim
0:45
1100 yards		 Bike 2
0:50
EQ 15.0 miles
Run A
1:00
5.1 miles		 Masters Swim
0:40
750 yards
Strength 2
0:45		 Bike
1:30
EQ 28.0 miles
Run A
0:15
1.5 miles		 Y Swim Meet
(about 700 yards total)
200 FS-3:25:40
100 FS-1:32:49
50 FS-40:87
50 FS relay-39:82		 2550 59.0 10.7 8:30
Sleep 8:00 8:00 8:00 8:30 7:00 7:00 8:30 Total Sleep 55:00
AM HR               kcal averages
AM Weight           189.0  
Intake kcal 2572 2958 3042 3609 2910 2430 3280 2972
F-C-P-Fiber 80-382-117-60 69-496-130-65 97-452-129-64 139-509-120-46 120-385-107-45 30-500-80-53 94-557-105-79 90-469-112-59
Burned kcal 2895 3412 3033 3631 3215 3611 2873 3239
Diff. kcal -323 -454 +11 -22 -305 -1181 +407 -267
Exercise kcal 407 950 509 1165 747 1131 339 750
21
16-March
 		 Rest Day Run A
0:35
3.6 miles		 Swim EZ
0:20
1000 yards		 Bike A
0:45
EQ 14.0 miles
Run A
0:30
3.0 miles		 Swim EZ
0:23
1000 yards
Strength 2
0:20		 Bike EZ
1:30
17.0 miles		 Rest Day 2000 31.0 6.6 4:23
Sleep 8:00 8:00 7:00 7:00 7:30 9:30 5:00 Total Sleep 52:00
AM HR               kcal averages
AM Weight 189.0   188.0     187.0  
Intake kcal 2531 2271 2859 2823 2411 2967 2579 2634
F-C-P-Fiber 84-371-104-49 71-320-114-43 63-471-137-64 68-487-96-47 63-399-86-50 112-384-70-42 75-391-69-51 77-403-97-49
Burned kcal 2553 2911 2699 3198 2838 3077 2563 2834
Diff. kcal -22 -640 +160 -375 -427 -110 +16 -200
Exercise kcal 0 373 159 698 319 613 0 309
22

T
23-March
 		 Strength 1
1:00		 Bike 1
1:00
EQ 16.0 miles

Run Warm-up
0:15
1.5 miles

Run TT
0:25:21
3.0 miles		 Masters Swim
0:45
1500 yards		 Bike Assessment
31:28
10.0 miles
19.2 average

Bike WU&CD
12.0 miles
0:50		 Masters Swim
0:45
1600 yards

Strength 2
0:45		 Bike A
1:30
24.0 miles		 Rest Day 3100 62.0 4.5 7:16
Sleep 9:00 8:00 6:00 9:00 8:00 9:00 8:30 Total Sleep 57:30
AM HR             60 kcal averages
AM Weight             186.5
Intake kcal 2948 2623 2871 2812 3371 3476    
F-C-P-Fiber 91-487-86-69 51-489-73-47 76-469-97-47 76-457-57-43 73-606-114-68 104-492-98-46    
Burned kcal 2906 3456 3045 3520 3302 3302    
Diff. kcal +42 -833 -174 -708 +69 +174    
Exercise kcal 409 874 511 999 818 818    
23
30-March
 		 Strength 1
1:00		 Bike 1
1:00
EQ 16.0 miles		 Run 1
0:45
4.5 miles		 Bike 2
0:55
EQ 15.0 miles		 Swim A
0:20
1000 yards		 Rest Day Rest Day 1000 31.0 4.5 4:00
Sleep               Total Sleep  
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
24
6-April
 		 Rest Day Rest Day Rest Day Rest Day Masters Swim
0:45
1650 yards

Strength 2
0:25		 Rest Day Rest Day 1650 0 0 1:10
Sleep 8:00             Total Sleep  
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
25
13-April
 		 Rest Day Rest Day Strength
2 sets
0:45		 Bike A
1:00
EQ 16.0 miles
Run A
0:30
3.0 miles		 Masters Swim
0:45
1200 yards
(500TT-7:54 wetsuit)
Strength
2 sets
0:30		 Bike A
1:20
20.0 miles
Run A
0:30
3.0 miles		 Rest Day 1200 36.0 6.0 5:20
Sleep               Total Sleep  
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
26
20-April
 		 Strength 1
1:00
Run 1
0:45
4.4 miles
Bike 1
1:00
EQ 16.0 miles		 Masters Swim
0:45
1650 yards		 Bike 2
0:45
EQ 15.0 miles
Run A
1:00
5.0 miles		 Masters Swim
0:45
1600 yards
Strength 2
0:45		 Bike A
1:20
20.0 miles
Run A
0:26
3.0 miles		 Rest Day
(yard work)		 3250 51.0 12.4 8:31
Sleep 9:00 8:00 7:30 9:00 6:30 7:30 7:00 Total Sleep 54:30
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
27
27-April
 		 Rest Day
(yard work)		 Run 1
0:20
2.0 miles
Bike 1
1:00
16.0 miles
Run 1
0:28
3.0 miles		 Masters Swim
0:45
1650 yards		 Bike 2
0:45
EQ 15.0 miles
Run A
1:00
5.8 miles		 Rest Day
(pollen issues?)		 Bike
1:40
25 miles
Run
0:28
3.0 miles		 Rest Day 1650 56.0 13.8 6:26
Sleep 9:00 8:00 8:00 8:00 6:00 8:00 8:00 Total Sleep 55:00
AM HR               kcal averages
AM Weight 187.8            
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
28
4-May
 		 Rest Day Run A
0:30
3.0 miles		 Swim
0:30
1000 yards		 Bike A
1:00
EQ 15 miles
Run A
0:30
2.9 miles		 Masters Swim
0:45
1300 yards		 Rest Day Hopkinton Duathlon
1:41
Run 5.1 miles
Bike 15.0 miles		 2300 30.0 11.0 4:11
Sleep 8:00 8:00 8:00 8:00 8:00 8:00 6:00 Total Sleep 54:00
AM HR               kcal averages
AM Weight              
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
29
11-May
 		 Rest Day
Run A
0:10
1.0 miles

Rest Day
 

 Masters Swim
0:45
1600 yards

Bike EZ
0:45
10.0 miles

 Bike 2
0:45
EQ 16.0 miles
Run A
1:00
5.7 miles		 Masters Swim
0:45
1600 yards
Strength
1:00		 Bike
1:45
29 miles
Run
0:28
3.0 miles		 Rest Day 3200 55.0 9.7 7:23
Sleep 9:00 8:00 8:00 9:00 8:00 8:00 8:00 Total Sleep 58:00
AM HR               kcal averages
AM Weight   188          
Intake kcal                
F-C-P-Fiber                
Burned kcal                
Diff. kcal                
Exercise kcal                
30
18-May
 		 Strength
1:00		 Run 1
0:38
4.0 miles
Bike A
1:20
21.0 miles		 Masters Swim
0:45
1600 yards		 Run A
0:57
5.7 miles
Bike 2
0:50
EQ 16.0 miles		 Masters Swim
0:45
1600 yards
Strength
1:00		 Rest Day Rest Day 3200 37.0 9.7 7:15
Sleep 6:00 9:00 8:00 6:30 8:00 6:00 8:00 Total Sleep 51:30
AM HR               kcal averages
AM Weight