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Lafayette,CA 
Today
Sunny High 73FLow 50F
  • Temp: 76F
  • Hum: 26%
  • W: 12mph W
THURSDAY
Sunny
High 77F
Low 51F
FRIDAY
Sunny
High 78F
Low 54F
SATURDAY
Sunny
High 77F
Low 56F
SUNDAY
Sunny
High 74F
Low 58F

January 7

Sport #1
  • Hiking
  • 1h 34m 39s
Sport #2
  • Stretching
  • 02m
I took Layton on his Boy Scout hike today. We did the Panoramic road to Lafayette Ridge trail, exiting at Springhill elementary school. Layton did really well. I was concerned that he was going to “whine” the entire hike, so this morning we had a little talk about him being a leader for the younger Scouts. We needed up walking a total of 1:34 for a total of 4.95 miles. We had a total elevation change of 1,602 feet. I did some back tracking to ensure that everyone go to where they needed to be. All of the boys did a great job during the hike. Needless to say I didn’t get my bike ride in today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

January 6

Run
  • 43m
  • 4.91 miles
  • 08m 45s /Mi

Run Base
Endurance
40
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    50
    50
    0
    0
  • ABS - Crunches (FB)
    1
    50
    50
    0
    0
  • ABS - Medicine Ball Twist
    1
    60
    60
    0
    0
  • ABS - V-Ups (FB)
    1
    30
    30
    0
    0
  • BACK - Back extensions
    1
    30
    30
    0
    0
  • CHEST - Pushups (FB)
    1
    30
    30
    0
    0
  • CORE - Superman
    1
    120
    120
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    30
    30
    0
    0
Sport
  • Stretching
  • 07m
I did the Deer Hill to end of the Pleasant Hill road and to Mount Diablo road back home... Total eevation gain is 1,124. By zone was pretty high--averaging 4.9. I can't believe that I was in that high of a zone the entire run. I have a TT test next week. I'm feeling much stronger on this route. Nice recovery week run! Total cals burned are 682.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4

January 5

Swim
  • 37m
  • 2000.00 yards
  • 01m 51s /100 yards

Speed
45
2000
WU: 200 freestyle. 100 side kicks
MS: 5 x 200 free, build from easy to mass race swim start pace by last 50. Rest 20" between.
300 kick.
CD: 400 free cooldown.

Nice speed workout. Those 200 builds remind you how long you live in life!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

January 4

Swim
  • 22m
  • 1312.34 yards
  • 01m 40s /100 yards
Nice recovery week swim. Just a straight 1200 meters. Nothing fancy, just laps. It was great that it was light as I really didn't want to swim today! It was lightly raining--which always makes you feel righteous. It is supposed to get colder in the next couple of days. :-( Cold is relative as is the low is going to be 36 degrees. I don't get a lot of sympathy from my co-workers in Hartford, CT.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

January 3

Bike
  • 1h 37m 21s
  • 21.10 miles
  • 13.00 Mi/hr
Sport
  • Walking
  • 12m
I biked to work and met up with other bikers from work to honor one of our co-workers who is getting pulled back into active duty in the miltary. Bummer. I had my computer in "run mode" and hit a bunch of lights--so my time is overstated and my speed is understated. I'll figure this all out soon! -------------------------- I made a beeline home to beat dark. The return hill on Deer Hill was a killer.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 2

January 2

Run
  • 27m 12s
  • 3.20 miles
  • 08m 30s /Mi
My workout today was sunk! I got to the pool to find that they were taking the 2nd off. So I went to work only to realize that I left my computer bag at home. Nice. I did get my lunch run in (at 2:15). I did 10 more minutes than the planned time to make up for the fact that I didn't get the swim in. May be tomorrow! The six strides that I did varied from 5:18 per mile to 5:46 per mile. They all were about 23/24 seconds--so I need to lengthen them a little next time.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

January 1

Run
  • 21m 13s
  • 2.50 miles
  • 08m 29s /Mi
Sport
  • Stretching
  • 08m
HAPPY NEW YEAR! I did my first attempt at a run track graded test. My results are: Lap Time Heart Rate VT 1 61 155 2 59 157 3 57 162 4 59 164 5 57 166 6 57 169 VT 7 52 171 8 48 179 I would have thought I would have been higher--but I'm going to retest soon. Oh joy.

  • Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4
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wieczynski's Training Log


 January 2007 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2013 totals
  • 2012 totals