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  • W: 12mph SW
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Patchy rain possible
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I took the day off to rest my hip.
  • 1h 12m
  • 3827.65 yards
  • 01m 53s /100 yards
My hip is hurting again so I decided to modify my workout a little. Instead of an hour swim and 30 minutes running, I thought I would do the long swim workout that I missed last week (I did a brick with TNT instead). My workout was 100 free, 100 kick, 200 pull, 3000 free (level 3) and 100 free cool down. This was a personal best for me. Whoo Hoo. This was a good test for Alcatraz. Now all I need is a slot.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4
  • 1h 24m 22s
  • 8.88 miles
  • 09m 30s /Mi

80 minute tempo workout
wu: 20minutes RPE 3
main: 5 x (6t, 2r)
cd: 20 minutes RPE 3

  • Stretching
  • 15m
I did my long, slow 120 minute run. Actually I did four minutes more. It was supposed to be a tempo workout, but my hip has been bothering me and I thought it was be better to keep the pace constant and not push it too much (like 80 minutes isn't pushing it :-) ) . The hip started to bother me about minute 50, but was able to push through it. I did the foam roller thing for the first time. It was like grinding meat. That thing sucks--but I could feel the stress on my body--especially my hip get worked out.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 15m
  • 18.35 miles
  • 14.68 Mi/hr

75 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.

  • 27m
  • 1350.00 yards
  • 02m /100 yards

Speed day
wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last

  • Stretching
  • 04m
I ended up biking 75 minutes on a stationary bike today. I did 7 sets of 1 minute strides averaging 105 to 115 for each set. My total cadence today was 93. --------------------- I did my short 30 minute speed oriented swim at lunch today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4
  • 1h 05m 21s
  • 14.62 miles
  • 13.42 Mi/hr
  • 19m 41s
  • 2.37 miles
  • 08m 19s /Mi
  • Stretching
  • 04m
I did the TNT workout with my wife today. We did an hour bike ride followed by a 20 minute run. We did the Moraga to Canyon Road to Pinehurst ride. The ride had significant hills--which I was sort of suprised at how I was able to keep my cadence up during most of the ride. I did a negative split on the run (by 1 100th of a second--but it still is a negative split). My hip is doing much better. Total elevation gain of 1,755 for the run. Afterwards a bunch of us (Deb, Leslie, Laura, Danette) went to Sports Basement. We picked up two bike trainers and bunch of clothes. I almost swallowed my tounge when they rang it up and it was over a thousand dollars. After the 20% discount it was only $850. Looks like a couple of weeks of Mac & cheese. Over there I saw Coach Paul. He is two months away from completing the Iron Man event. He shared a couple of ideas on how to loosen up the hips and my legs. Overall a great day.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Day 'o rest

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 12m 07s
  • 19.81 miles
  • 16.48 Mi/hr
  • 34m 12s
  • 4.14 miles
  • 08m 16s /Mi
  • Stretching
  • 08m
Danette has her long training session on Sat., so I moved my long-workout from Sat to Fri--to ensure that I'm able to get it in. This was the first real bike/run combo (other than trainer/treadmills) that I have done for a while. The bike went better than I thought--I was able to keep the cadence up for the entire ride. My transition was ok for what it was. I ended up changing to running clothes in the car--which I'm sure was pretty funny if some was watching. The first mile of the run was really slow and I had to fight hard to keep going. At the first stoplight I was able to stretch out and the rest of the run was ok. I don't feel too tight the next day. Take aways: 1. I left my swimsuit at home--which impacted my swim. :-( I need to get better packing everything ahead of time. As the pool was closing, I was not able to pickup another suit in time. 2. My HR monitor was not on correctly for the bike ride. I think I did not wet the connector or maybe it was sitting too low. 3. Need more run/bike combos to improve. My legs were not jelly--which is good, but they were tight for the first mile. 4. I was able to keep the cadence above 100 for most off the ride. I think I need to shift more to lower the cadence and generate more power.

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

wieczynski's Training Log

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