Lafayette,CA 
Today
Moderate or heavy rain in area with thunder High 58FLow 49F
  • Temp: 61F
  • Hum: 81%
  • W: 0mph N
SATURDAY
Patchy rain nearby
High 64F
Low 46F
SUNDAY
Sunny
High 67F
Low 52F
MONDAY
Sunny
High 71F
Low 49F
TUESDAY
Sunny
High 75F
Low 53F
Run
  • 45m
  • 5.00 miles
  • 09m /Mi

I ran from work to the tunnel on the canal bike path and back.  Interesting that both sides of my knees were sore during the first part of the run.   It has been a while since I have had this problem.  I switched to new shoes--but they are the same brand and size as before...  I'll have to watch this.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 1h 10m
  • 3390.20 yards
  • 02m 04s /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

Sport
  • Stretching
  • 05m
I did a 3100 meter swim before work.  Just long sets--nothing exciting.

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

Too much crap at work.

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

wieczynski's Training Log


 October 2007 
SunMonTueWedThuFriSat
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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   
 
Time
Distance
Time
  • October's totals
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