Lafayette,CA 
Today
Partly Cloudy High 71FLow 46F
  • Temp: 64F
  • Hum: 58%
  • W: 0mph ENE
FRIDAY
Sunny
High 58F
Low 53F
SATURDAY
Light rain
High 59F
Low 49F
SUNDAY
Light rain
High 58F
Low 49F
MONDAY
Light rain shower
High 60F
Low 49F
Bike
  • 20m
  • 6.10 miles
  • 18.30 Mi/hr
I took back my broken fluid trainer back to Sports Basement. They swapped it out, with no hassles. Also, I finally purchased bike shoes and new pedals. Putting everything together and setting it up was taxing my mechanical abilities. I ended up doing a short 20 minute bike ride on my trainer at 10:00 at night. It was in a pretty high gear and I broke a nice sweat. I did a pretty good job getting on and off my bike with the shoes. But that was with the bike on a trainer! Any bets on how long it takes for me to fall on my bike?!?

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 1h 15m
  • 18.55 miles
  • 14.84 Mi/hr

75 minutes:
wu: 10 minutes RPE 3
main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
cd: 5 minutes easy spin RPE 2

Sport
  • Stretching
  • 05m
Biked at 24 hour fitness on a stationary bike. I alternated between 9 & 10 on the difficultly. Nothing exciting.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
I took the day off to rest my hip.
Swim
  • 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
Run
  • 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

Sport
  • 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
Bike
  • 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.

Swim
  • 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

Sport
  • 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
Bike
  • 1h 05m 21s
  • 14.62 miles
  • 13.42 Mi/hr
Run
  • 19m 41s
  • 2.37 miles
  • 08m 19s /Mi
Sport
  • 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

wieczynski's Training Log


 February 2007 
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Time
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