Lafayette,CA 
Today
Sunny High 67FLow 54F
  • Temp: 65F
  • Hum: 56%
  • W: 0mph N
SATURDAY
Moderate or heavy rain shower
High 60F
Low 50F
SUNDAY
Light rain shower
High 59F
Low 53F
MONDAY
Partly Cloudy
High 68F
Low 52F
TUESDAY
Moderate or heavy rain shower
High 60F
Low 52F
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
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.

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
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
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
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
Deadlines at work = no workout. :-(

wieczynski's Training Log


 March 2007 
SunMonTueWedThuFriSat
     1 2 3
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
 
Time
Distance
Time
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals