Lafayette,CA 
Today
Partly Cloudy High 59FLow 53F
  • Temp: 53F
  • Hum: 96%
  • W: 0mph N
SUNDAY
Cloudy
High 64F
Low 55F
MONDAY
Sunny
High 70F
Low 58F
TUESDAY
Sunny
High 71F
Low 52F
WEDNESDAY
Partly Cloudy
High 72F
Low 54F
Scheduled day of rest!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Bike
  • 35m
  • 10.60 miles
  • 18.17 Mi/hr

Big Gear
Power
WU: 5'
MS: 10x30" standing sprints, with 2' recovery.
CD: 5'

Run
  • 23m
  • 2.70 miles
  • 08m 31s /Mi

Endurance
Run 20' 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.

I got up a did my big ring power training set this morning. These are not my favorite--but I know that they will help me long term.

I hope to get the run in at lunch today.
------------

I got to run during my son's football practice.  After that I helped chase kids down on the field.  What fun! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 40m
  • 2000.00 yards
  • 02m /100 yards

Speed
WU: 300
MS:
10x50 Z4 on 20" rest.
10x50 Z5 on 30" rest.
10x50: sprint 25, easy 25 on 15" rest.
CD: 200

Strength

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

I did my "speed" swim workout today.  It was pretty tough.  I ended up doing lots of sets of 50s at high intensity.  It was good workout, but the last set of 50 at Z5 was pretty tough!

I ran into a couple of friend at the pool and they saved me from myself! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 30m
  • 9.40 miles
  • 18.80 Mi/hr

I did an efficency bike workout this morning.  I did 10 minutes warm-up, 8 min @ 100 cadence, 4 @ 110 and 2 @120.  I didn't make it up to the 120--but I tried hard!   This was followed by 5 warmdown.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 46m 55s
  • 11.76 miles
  • 15.04 Mi/hr
Swim
  • 31m
  • 1640.42 yards
  • 01m 54s /100 yards

Bike from work to Mount Diablo park and then turn around before any of the major hills! I laid off the brick just to give the hip a couple more days.

Maybe I'll get a swim in this afternoon instead.

Last month was a disaster from a workout perspective. I missed too many days. Work should slow down and things should return more to normal. I'm glad that I don't have to look at that calendar with all of the blues and yellows!

==========

I did a straight 1500 (probably more I ended up miscounting a bunch of laps) this afternoon.  I felt a little tight--as I had not swum in about a week. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
No workout today. Danette didn't want to do the Napa ride :-( Too many yellow/blue squares this week/month. Bah!
Run
  • 26m
  • 2.75 miles
  • 09m 27s /Mi
I think I'm going to rest my hip and hope for the best. Hopefully, I will be going to Napa for a bike ride tomorrow!

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

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   
 
Time
Distance
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals