Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 77FLow 48F
  • Temp: 74F
  • Hum: 37%
  • W: 8mph W
SATURDAY
Sunny
High 74F
Low 50F
SUNDAY
Partly Cloudy
High 78F
Low 49F
MONDAY
Partly Cloudy
High 73F
Low 51F
TUESDAY
Sunny
High 64F
Low 44F

Wednesday - November 28

Run
  • 25m 45s
  • 2.00 miles
  • 12m 53s /Mi

Run Base
Endurance
20
Run 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.
--------
Tempo Run
Dist: 5mi, inc
Warm; 3mi@7:50; Cool

Swim
  • 44m
  • 2000.00 yards
  • 02m 12s /100 yards

Swim Endurance
Form
45
2000
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

I got up and picked up coffee for my wife and then went to the pool. Since I was rushed getting coffee I had a apple breakfast bar from 24 hour fitness. I burped that thing up all swim workout.

I felt pretty tight on the swim, but I completed the swim in under the target time--but my times are way down from a month ago. I think it is getting back into swimming and the weight lifting for the first time since I boxed in college. Frick--that was 23 years ago. I guess I'm getting old.
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I need to do tonight a Tempo Run for Dist: 5mi, inc targeting 42:10 Warm; 3mi@7:50; Cool.

The plan is that my daughter and I will do this tonight together.

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

The best laid plans.  Dennae and I dropped Layton off at rugby practice with the idea that we would be running on the track.  However, the track was in use for a soccer game.  We tried another track and had the same luck.  So we went to the Lafayette/Moraga trail and ran together.  This was my first training run with Dennae and we set the run pace at 13 minutes.  She did really well and we did the 2 miles at a 12:50 pace.  This was her longest run without taking a break.  I am very proud of how she did. 

So my game plan is a little different tomorrow.  I will do my tempo run at 6:00 or so and then move the spin to the afternoon.  

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Overall Workout: 3

Tuesday - November 27

Bike
  • 55m
  • 15.00 miles
  • 16.36 Mi/hr

Trainer
Efficiency
45
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.
Next is: 45" right, 45" left, vice versa 2x.
Next: 30" left, 30" right increase cadence each 5'' to maximum.
Next: 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'

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    12
    18
    18
  • LEGS - 2 Leg Squats
    2
    12
    15
    30
    30
  • LEGS - Leg Press
    2
    12
    15
    130
    130

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Sport
  • Stretching
  • 10m

I did my leg efficiency workout in my basement this morning. After the workout I didn't feel particularly well. I didn't sleep very well last night and had (errrrr) GI distress after yesterday's dinner. I may take a 1/2 day at work to recover.

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

I did my first weight lifting session. By the time we got done with the paperwork, we had time for only three sets. But, I'm sure I'll be sore tomorrow. I warmed up with 3 miles of biking at 14-15 MPH--which dropped my average down quite a bit for the day.

 

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 1 Overall Workout: 3

Monday - November 26

Run
  • 28m
  • 3.10 miles
  • 09m 02s /Mi

Run Speed
Speed/Efficiency
25
25' run with 4x30" 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.

Swim
  • 28m
  • 1400.00 yards
  • 02m /100 yards

Swim Form
Form
30
1400
WU: 200 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Sport #1
  • Stretching
  • 15m
Sport #2
  • Walking
  • 13m

I kicked off the 2008 season today! Woo Hoo

I did a light swim of 1400 meters. I think it has been about 3 to 4 weeks since my last swim. I felt a little like I was swimming vertical. My 100s were tougher than normal--with the last 25 not pretty. It is amazing how fast your body forgets! Especially, since I was doing 3K on a pretty regular basis not too long ago.

At lunch I need to get an easy run 3MI @9:20. 

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I ended up eating at lunch (a novel idea) and did my unexciting run after my son's scout troop meeting on our tread mill.  As I was doing my warm down stretch I noticed that my right quad was still really sore from running into a post about 2 weeks ago.  This can't be good.  I'll continue to stretch it out and hope for the best.  I got the old foam roller out and cranked on my legs and hips.

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Overall Workout: 2

Sunday - November 25

Enough of the resting!  I've eaten my fair share and sat my butt down for too many football games for the last three weeks.  I have laid out my 2008 schedule and tomorrow my 2008 season starts.

Saturday - November 24

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Medicine Ball Twist
    1
    30
    30
    0
    0
  • ABS - V-Ups (FB)
    1
    15
    15
    0
    0
  • BACK - Back extensions
    1
    15
    15
    0
    0
  • CHEST - Pushups (FB)
    1
    15
    15
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    25
    25
    0
    0

Friday - November 23

Thursday - November 22

Run
  • 22m 44s
  • 3.10 miles
  • 07m 20s /Mi
A fun run and the race report is updated.   My wife is out shopping at 4:00am.  I'm going to sit and continue to plan my 2008 season and eat leftovers.  Woo Hoo!

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

wieczynski's Training Log


 November 2007 
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18 19 20 21 22 23 24
25 26 27 28 29 30 
 

Volume

Time
Distance

Actual vs Planned

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