Sunny High 76FLow 54F
  • Temp: 83F
  • Hum: 31%
  • W: 14mph W
High 79F
Low 54F
High 79F
Low 59F
High 83F
Low 56F
High 77F
Low 54F
We have our Janaury close today at work. I ended having to be in the office at 6:00 am to review data that was not available until noon. Boo Hiss. I missed my swim workout. I may shift my swim to Saturday--but may not get it in today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3
  • 1h 02m
  • 18.33 miles
  • 17.74 Mi/hr

Spin Class
Aerobic Fitness
Stay with a smooth pedaling stroke and keep your HR aerobic!

  • Stretching
  • 06m
I'm bummed out. I didn't get a slot for Escape from Alcatraz. I'm so depressed. ----- Biked on a stationary bike today. I did level 10 for the first time on intensity for the workout. Also I did 4 minutes at 95 cadence, 2 minutes at 100 cadence, 1 minute at 120-126 cadence.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 31m
  • 3.71 miles
  • 08m 22s /Mi

Run Base
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.

  • 48m
  • 2450.00 yards
  • 01m 58s /100 yards

WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.

  • Stretching
  • 08m
Did my swiming pace workout this morning. Pace slipped a little bit on my last 1/3 of the 100s. Times for the 7X50 (48.5, 50.25, 47.5, 48.0, 48.0, 49.4, 49.0) Times for the 14X100 (1:39, 1:43, 1:41, 1:41, 142, 1:43, 1:44, 1:41, 1:43, 1:43, 1:43, 1:44, 1:44, 1:44) Interesting enough, I can't count. I did 7X50 instead of of 6X50 and I did 14X100 instead of 15X100s. Crud! --------------------------------- I did my short run for the week at lunch. My legs felt pretty tight. I need to really strech out more before during my week. I have noticed that my pace has picked up significantly since I started this winter prep program. Woo Hoo.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 40m 18s
  • 8.40 miles
  • 12.51 Mi/hr
Our company has sponsored getting cycling outfits for people who are active bikers at our work location. We just got our snazy outfits and had a group bike ride this morning. The company was great. The pace was not. The good news is that I did get about 50% of the workout in at a decent cadence. I have to look at it as better than sleeping!

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 2
  • 32m 50s
  • 4.00 miles
  • 08m 13s /Mi
  • 55m
  • 2500.00 yards
  • 02m 12s /100 yards

Easy swim
Easy 2.5k straight swim.

  • Stretching
  • 03m
Nice long swim at the pool today. I did my 2500 meters and it was pretty uneventful. However, I did feel like I was dragging a little today. ------------------------- This is my last run before the 1/2 Marathon--assuming I get get kid coverage. I did a pretty flat course by work (except for 1 hill) and was able to keep a 8:20 mile. I pushed it more that I should have, but it was a good run.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 35m
  • 10.60 miles
  • 18.17 Mi/hr
  • 48m
  • 6.00 miles
  • 08m /Mi
  • Stretching
  • 05m
It was rainy and foggy and I went to the gym to workout. I had planned on biking for an hour, but the bikes were packed. I ended up running for 38 minutes while the bikes opened up. So changed my workout to be a reverse brick. I did 38 minutes running, 20 minutes biking, 10 minutes running and 15 minutes biking. I kept my heart rate higher than it should have been and sweated like a pig. I ran into one my co-workers at the gym. We ran next to each other. I was talking about how I was hoping for a slot for Alcatraz. Two minutes later I fricken fall off the treadmill. NICE. All of those times that I have worked out, I've never fell off a tread mill--until I'm with someone that I know. This TRI stuff can teach you humility when your not looking.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Overall Workout: 3
Spent the night in San Francisco. This morning we went to the Team-in-training kickoff for my wife. I'm watching the kids this season while she does her first TRI. Some of my former teammates started calling me Mr. Danette! Well, I'm proud to be Mr. Danette.

wieczynski's Training Log

 February 2007 
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