Lafayette,CA 
Today
Partly Cloudy High 58FLow 51F
  • Temp: 56F
  • Hum: 77%
  • W: 7mph S
THURSDAY
Cloudy
High 59F
Low 50F
FRIDAY
Light rain
High 53F
Low 48F
SATURDAY
Sunny
High 55F
Low 49F
SUNDAY
Partly Cloudy
High 60F
Low 48F
Run
  • 20m 19s
  • 2.63 miles
  • 07m 43s /Mi

30min aerobic test. For those of you using heart monitors, here's a way to roughly determine your lactate threshold for running.

Do a 30min time trial and record your average HR over the last 20minutes. For future runs, this heart rate should match about your perceived effort of RPE7. This pace will also change depending on your fitness level.

Swim
  • 30m
  • 1300.00 yards
  • 02m 19s /100 yards

Speed day
wu: 200 swim, 100kick
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
cd: 100 kick, 100 easy

Sport
  • Stretching
  • 05m
Swam with my wife at lunch today. After I swam I ran a time trial. I need to do the time trial before swimming. I had a good pace--but felt pretty wiped out after the swim. Oh well live and learn. I need to update my Garmin to get my HR stuff downloaded--may tomorrow (after Valetine day).

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 1h 10m
  • 17.82 miles
  • 15.27 Mi/hr

90min. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE 7-8 on the hills.

Swim
  • 35m
  • 1500.00 yards
  • 02m 20s /100 yards

Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

I had a meeting at 7:00 today, so I was not able to get the full 90 minutes of biking in today--having to stop 20 minutes early. :-( --------------- I went swimming with my Wife this afternoon. I left my swim workout at work, so I did the following: 400 warm-up (50 free, 50 kick) 9X100 at level 6 200 warm down. Ready for another nap.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4
Swim
  • 50m
  • 2450.00 yards
  • 02m 02s /100 yards

Long swim
wu: 4 x 150 swim, kick, pull, swim
main: 1650 ladder: start with 275, then 250, 225,...until 25.
Cd: 200 easy

I started base 2--swim week this week. I swam 2,450 meters at lunch. However, on the ladder I lost count and may actually have swam 275 more meters than I was supposed to. It is 2:45 and I'm sleepy. One more yawn and I'm going to get a cup of coffee. My hip is feeling pretty good today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4
Run
  • 58m 39s
  • 6.11 miles
  • 09m 36s /Mi

1 hour long run at RPE 3 steady. Or substitute hard effort at 5k race.

Sport #1
  • Stretching
  • 05m
Sport #2
  • Walking
  • 12m
I did my first long slow run this since the 1/2 Marathon. I really focused on keeping this run down to RPE3 as I ran to the reservoir. About mile 5 my hip started to tighten up and I ended walking for about 15 minutes hoping to stretch it out.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Overall Workout: 3
Run
  • 25m
  • 3.10 miles
  • 08m 04s /Mi
Nice slow recovery run. I was going to do longer distance, but I wasn't highly motivated. I could feel the hip a little--but not too bad. This was the first run since my 1/2 Marathon. I got to get my butt back in gear. Last night the ball of my feet where hurting. I did not have any problems today. Whoo Hoo.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Arrgg. I took the day to have the DirectTv people show up to upgrade us. At 10:00 they called to say they would not be here until 2:00. I just got another call that they won't be here until 4:00. My day is shot and so is my workout. Bah.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1
Swim
  • 18m
  • 1093.61 yards
  • 01m 39s /100 yards
Still doing my recovery week--Nice short swim. I'm getting edgy to do more. My hip has almost completely recovered.

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

wieczynski's Training Log


 February 2007 
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