Lafayette,CA 
Today
Sunny High 65FLow 53F
  • Temp: 61F
  • Hum: 67%
  • W: 4mph SW
SATURDAY
Light rain shower
High 61F
Low 50F
SUNDAY
Patchy rain nearby
High 59F
Low 49F
MONDAY
Sunny
High 62F
Low 52F
TUESDAY
Patchy light rain
High 59F
Low 54F
Swim
  • 1h 02m
  • 3335.52 yards
  • 01m 51s /100 yards

6X75
1X200 LVL 4
1X100 LVL 6
2X300 LVL 4
1X100 LVL 6
2X400 LVL 4
1X100 LVL 6
1X400 LVL 4
4X50 LVL2

I went to Indian Valley and did my workout with Layton and Dennae. It was a nice swim and I added an additional 500 to the team in training workout. It was an excellent workout.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Day 'o Rest! Whoo Hoo.... I took this day off to send out my Team in Trainng fund raising email to my friends and co-workers. Not a bad start. I raised $2,100 for the Leukemia Society for my first Half Iron Man distance (ok so the Iron Man people get pissed if I say Iron Man--so let me restate it as 70.3 event). My event is Big Kahuna in Santa Cruz CA. Woo Hoo! If any BTer are interested here is my web addresss for my fund raising page. http://www.active.com/donate/tntgsf/Geoff

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2
Bike
  • 1h 27m 31s
  • 25.90 miles
  • 17.76 Mi/hr
Sport
  • Stretching
  • 10m
I did the captain's ride with Team in Training. It was a nice level 4 ride and was not too taxing. Total elevation change was 1,017

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Run
  • 48m 06s
  • 6.04 miles
  • 07m 58s /Mi
Swim
  • 40m
  • 2077.87 yards
  • 01m 56s /100 yards

Advanced/Half:
W/U
2 x 100 LVL2 (10”RI)
2 x (25BBP, 25LVL2)
2 x 25 SBBP, 25 LVL2)
100 LVL2 (Form)
Main Set:
200LVL3-4 (20”RI)
300 LVL 3-4 (15”RI)
400 LVL 5 (20”RI)
300 LVL 3-4 (20”RI)
100 LVL 3-4
Cool Down: 100 Non-Free

Sport
  • Stretching
  • 15m
I did a swim/run workout with team in training. Last week I was awarded the cape for getting a bunch of people into the team. As part of that you need add some decoration to the cape. I added in silver letters "Freakishly Strong," which was a saying from Brenda Donato who was our team's honoree last year before passing away. She was an amazing person and one of the people I think about to draw strength when times are tough during my workouts. The swim was fun and I felt really good during the run. Afterwards, Coach Paul and I grabbed coffee and discussed my workouts and the approach that I should take for Big K. THis advise was: 1. Keep the run volume to the plan 2. Add time to the bike rides as long as you don't feel tired afterward. For example, for tomorrow add 30 minutes to the 90 minutes. Keep the intensity similar to the ride plan (ie. if distance, then do more distance). 3. Add time to the swim--but back off if I have arm issues. 4. Add at least two strength workouts to the workout weeks 5. Stretch during TV time. 6. It is ok to lower your previous volume to allow the body to recover from the 7 months of training. Additionally, he gave me advise on improving my mechanics on the bike.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 1h 25m 33s
  • 18.16 miles
  • 12.74 Mi/hr
Calories 1,252. Total elevation change 2,168. Tracey and I headed out to bike up (or at least part) of Mount Diablo at 6:30 this morning from the North Gate. We had a nice minute warm-up heading toward the mountain and then the fun began. Our game plan was to bike out 1 hour and bike back 30 minutes. I made it just part the 2,000 feet line and was pretty spent. Tracey made it to the ranger tower. It was an ok ride--I felt pretty tired. BetYourSilver--I still not there yet, but will be soon. My guess is at my next attempt I'll tackle that fricken mountain.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 45m
  • 2515.31 yards
  • 01m 48s /100 yards

200 lvl2
2x(50lvl2, 50K, 50lvl2 50ftd)
4x(25lvl4, 25 SBBP)
200 lvl4
4x(25lvl4, 25 FTD)
200 lvl4
4x(25lvl4, 25 SBBP)
200 lvl4
5X100 lvl 6

Swam my workout with my sons Logan and Leigh. Layton and Dennae played in the pools--until Layton came over and smoked us all!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Run
  • 30m 15s
  • 3.60 miles
  • 08m 24s /Mi
Sport #1
  • Stretching
  • 10m
Sport #2
  • Walking
  • 20m
I made some taticial errors on my workout today! Today was the really first super hot day and I decided not to run before work. Mistake #1. Next, I thought I would run at lunch--you know 93 degrees really isn't that hot! Mistake #2. Then, I decided to go really fast. Mistake #3. And I thought I would do a little extra--since I'm in such good shape. Mistake #4. And, I did not have a hat! Mistake #5. The net impact was that I overheated after 3.6 miles (I thought I would do 5) and had to walk back to the office panting like a dog in a car with the windows rolled! Nice! Periodically, you're going to have a workout like this!

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Overall Workout: 1

wieczynski's Training Log


 June 2007 
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Time
Distance
Time
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