Lafayette,CA 
Today
Sunny High 64FLow 48F
  • Temp: 51F
  • Hum: 68%
  • W: 0mph N
TUESDAY
Sunny
High 65F
Low 48F
WEDNESDAY
Partly Cloudy
High 65F
Low 49F
THURSDAY
Sunny
High 64F
Low 51F
FRIDAY
Partly Cloudy
High 65F
Low 49F
No workout today. :-( I cooked for 13 last night.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

I'm a wimp.  I admit it.  I got up at 4:30 to bike up Mount Diablo with my friends. No one showed up as it had rained last night (they were the smart ones).   As soon as I take the bike off of the rack the rain starts up again.  I put the bike back on the rack and went to Starbucks. 

What a wimp.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Run
  • 1h 19m 59s
  • 9.05 miles
  • 08m 50s /Mi

Endurance
Run 60' 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.

Swim
  • 34m
  • 1800.00 yards
  • 01m 53s /100 yards

Form
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Sport
  • Stretching
  • 05m
I got up and did a swim and then ran.  The run was great.  I had intented to run 1 hour, but I got twisted around (Ok Lost) and ran an extra twenty minute.   :-)   What a blockhead.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 38m
  • 1800.00 yards
  • 02m 07s /100 yards

Speed
WU: 400
MS:
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
CD: 200 loosen

Strength

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

It rained this morning.  I love swimming in the rain.  It makes one feel righteous for working out in tough condition.  Granted today it was only partially raining--so I guess I feel partially righteous! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 45m
  • 14.91 miles
  • 19.88 Mi/hr

Trainer
Efficiency
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:

90" right leg, then 90" left leg
45" right, 45" left, vice versa 2x
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15 "left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"

CD: 10'

Run
  • 41m 33s
  • 5.02 miles
  • 08m 17s /Mi

Speed/Efficiency
30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

I did my bike training before work on my trainer. Nothing exciting.
------------------
I found out that I had a meeting at 5:00, so I ran at 4:00.   I got the 5 mile in before heading back for the meeting.  My hip was a little tight--so I did not do the higher intenstity strides.

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 1h 10m 50s
  • 3100.00 yards
  • 02m 17s /100 yards

Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest.
2x100 kick with 20" rest.
10x50 on 10" rest.
CD: 200

Strength

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

I did my 3,100 today.  I felt pretty good, but it took me a long time to crank out the workout.  I was a little surprised.  I could really feel the workout on the 4X400 pulls.  I'm going to try to crank out the run after my 1:00 call.

------------------------

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
No workout.  Nada. :-(

wieczynski's Training Log


 October 2007 
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