Lafayette,CA 
Today
Sunny High 67FLow 50F
  • Temp: 64F
  • Hum: 35%
  • W: 8mph E
MONDAY
Sunny
High 64F
Low 48F
TUESDAY
Sunny
High 67F
Low 48F
WEDNESDAY
Partly Cloudy
High 65F
Low 49F
THURSDAY
Partly Cloudy
High 64F
Low 49F
Bike
  • 1h 30m
  • 24.53 miles
  • 16.35 Mi/hr
With Danette out of town, I was not able to bike today--so it was an excellent chance to break in my trainer. Boy, that's hard work. It was nice in that I was able to watch two shows while biking. I was stopped a couple of times by the kids to help deal with things (read--he's touching me).

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

wieczynski's Training Log


 February 2007 
SunMonTueWedThuFriSat
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