Lafayette,CA 
Today
Moderate rain High 65FLow 49F
  • Temp: 60F
  • Hum: 90%
  • W: 7mph S
SATURDAY
Sunny
High 65F
Low 48F
SUNDAY
Sunny
High 69F
Low 50F
MONDAY
Sunny
High 70F
Low 49F
TUESDAY
Sunny
High 75F
Low 53F
No workout.  Nada. :-(
Run
  • 39m 17s
  • 4.42 miles
  • 08m 53s /Mi
Swim
  • 29m
  • 1500.00 yards
  • 01m 56s /100 yards

500 warmup
500 pull with paddles
5X100

I went running with my daughter, who rode her bike. We ran on the canal trail and then over the iron horse.  She loved the fact that she got to bike over three different bridges.

Afterwards we headed over to Indian Valley and swam for a while.  While I was doing laps she played in the water and made friends with the life guard.   Afterwards we wrestled around the pool for about half an hour.

Good Time! 

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

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
Time
  • October's totals
  • September's totals
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  • 2013 totals