Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 74FLow 51F
  • Temp: 70F
  • Hum: 47%
  • W: 11mph WSW
FRIDAY
Sunny
High 77F
Low 49F
SATURDAY
Sunny
High 74F
Low 49F
SUNDAY
Partly Cloudy
High 81F
Low 49F
MONDAY
Sunny
High 74F
Low 49F

Sunday - March 25

Bike
  • 3h 02m 26s
  • 46.42 miles
  • 15.27 Mi/hr
Run
  • 26m 36s
  • 3.00 miles
  • 08m 52s /Mi
Sport
  • Stretching
  • 15m
Total 3,558 calories. I did a great bike ride from Lafayette out to Casa Tassahara (spelling -1). This was the longest distance that I have ever done. As part of this I biked through Walnut Creek to get to the bike path. I'll never do that again. I almost got hit twice and hit nothing but lights. Next time, I'll start past Walnut Creek. Last summer I did the second half of this ride and died. I did most of the ride in a granny gear. It was 87 degrees at 8:00 and I overhydrated. I ended up having to park and cool down for 20 minutes. I blew up that hill in mid gear and did not have any problems. You can tell that the BT winter prep really improved my strength. I am sort of disappointed in the overall speed, but I did lose quite a bit of time waiting for stop lights.

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

Saturday - March 24

Bike
  • 47m 32s
  • 12.42 miles
  • 15.68 Mi/hr
Sport
  • Stretching
  • 15m
Average cadence is 91. Calories 843. Biked from baseball fields to Moraga down towards Canyon & back. Short workout due to Layton's baseball game.

Friday - March 23

Swim
  • 42m
  • 2150.00 yards
  • 01m 57s /100 yards

Race-specific
wu:
100 free
100 kick
100 pull
200 free
main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy

Quick little swim at lunch today--had a hour between two four hour meetings... :-(

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

Thursday - March 22

Bike
  • 1h 00m
  • 18.40 miles
  • 18.40 Mi/hr

30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.

Run
  • 47m 18s
  • 5.10 miles
  • 09m 16s /Mi

90 minutes tempo
wu: 15 minutes RPE 3
main: 4 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
cd: 15 minutes at RPE 3

Sport
  • Stretching
  • 25m
My plan was to run 90 minutes and bike 30 today, but in the sprite of not pushing the hip too much I did 5 miles at lunch. I'm hoping that I'll get one hour and fifteen on the bike this evening. The run was flat and constant--without the increases on speed. I felt like I could have pushed it more, but I'm happy that my hip is healing. --------------------------------------------------- I did an hour on my trainer yesterday. The TV downstairs was not working--so it was one boring hour! The hip felt good during the second workout and other than a little tight.

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

Wednesday - March 21

Run
  • 37m 28s
  • 4.22 miles
  • 08m 53s /Mi
Sport
  • Stretching
  • 20m
Ran with Nick after work. It was a nice slow run. My heart told me more distance, but my head said take it easy. No problem with this hip--other than a little tight. I stretched out for 20 minutes afterwards.

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

Tuesday - March 20

Swim
  • 55m
  • 2898.08 yards
  • 01m 54s /100 yards

Long day
wu: 200swim, 200kick, 200pull,
main: 1900 ladder. Do a set of 300, then 275, 250 etc…until 25. Start at RPE 3 and build speed on each one until the end.
cd: x 50, each slower than last


Increasing volume again this week by a little.

Key sessions this week is the long swim on Monday and Saturdays interval work on the bike.

Worked out with a bunch of TNTers including my wife. We had a swim at Heather Farms and I got in most of my swim workout. Nothing exciting, nothing mind blowing--just a good swim workout.

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

Monday - March 19

Deadlines at work = no workout. :-(

wieczynski's Training Log


 March 2007 
SunMonTueWedThuFriSat
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4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • March's totals
  • February's totals
  • 2014 totals
  • 2013 totals