Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 71FLow 53F
  • Temp: 69F
  • Hum: 57%
  • W: 14mph WSW
SUNDAY
Sunny
High 71F
Low 49F
MONDAY
Sunny
High 73F
Low 49F
TUESDAY
Sunny
High 73F
Low 55F
WEDNESDAY
Partly Cloudy
High 78F
Low 57F

Monday - October 15

Too much crap at work.

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

Sunday - October 14

Bike
  • 2h 04m
  • 28.41 miles
  • 13.75 Mi/hr
Run
  • 1h 14m 19s
  • 8.68 miles
  • 08m 34s /Mi
Nice ride--slow with lots of hills. AaronSmith and I did 4,384 feet of climbing. We started at Stanley Interm. School and headed to Canyon to Skyline to the tunnel and back. Followed with an nice trail run on the from Stanley to Moraga Center.

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

Saturday - October 13

No workout today. :-( I cooked for 13 last night.

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

Friday - October 12

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

Thursday - October 11

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

Wednesday - October 10

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

Tuesday - October 9

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

wieczynski's Training Log


 October 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

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals