Tri Tri Tri Again

Sunny High 71FLow 59F
  • Temp: 63F
  • Hum: 72%
  • W: 8mph S
High 70F
Low 55F
High 69F
Low 49F
High 72F
Low 49F
High 76F
Low 57F

Friday - June 22

  • 1h 24m 36s
  • 18.62 miles
  • 13.21 Mi/hr
  • Stretching
  • 15m
I biked from work to Mount Diablo with Aaron Smith today. I felt sooo much better on this route than last week. Boy--he smoked me on the down hills. I did make to the junction for the first time. On the turn of of the switch back it was steeper that I thought it would be. At the same time a car was going by (or so I thought). My calf cramped up for a couple of seconds. I've never had that happen on the bike. I was 1/2 a mile faster today than on last week's ride. If anything I was slowing going down the mountain today. Total calories 1291 (I wonder what motion base will show later today). Cadence was 83--not bad considering the hills.

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

Thursday - June 21

  • 1h 03m
  • 3280.84 yards
  • 01m 55s /100 yards

300 lvl2
100 Side kick
2x50(25 SC, 25 FTD)

4X200 (150 lvl2, 50K)
2X400 lvl3
5X100 lvl3 form
4X50(25 SC, 25 DPS)
100 lvl1

I swam at Indian Valley with Lee, Landon and Danette. I did the team workout + about 800 extra meters. I had a good swim, but about 2100 meters in my right hand was a little numb. Also, on the last lap my arch locked up on my right leg. But in general it was an excellent workout. I worked on stetching out my stroke.

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

Wednesday - June 20

  • 30m 22s
  • 3.73 miles
  • 08m 08s /Mi
  • 15m
Sport #1
  • Stretching
  • 20m
Sport #2
  • Walking
  • 25m
I did a run/stength workout at the track today. I had a 10 minute warm-up, 4 laps (7:10, 7:13, 7:11, 7:17 times) with strengh drills in between. I left my workout notes at home (bah) and had to do it from memory. I did supermen, burpies, crunches, leg lifts, side planks, push-ups, and more crunches. -------------------------------------- Walked to lunch with the Underwriting team. Nice to stretch it out during the day.

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

Tuesday - June 19

  • 1h 02m
  • 3335.52 yards
  • 01m 51s /100 yards

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

Monday - June 18

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.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2

Sunday - June 17

  • 1h 27m 31s
  • 25.90 miles
  • 17.76 Mi/hr
  • 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

Saturday - June 16

  • 48m 06s
  • 6.04 miles
  • 07m 58s /Mi
  • 40m
  • 2077.87 yards
  • 01m 56s /100 yards

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

  • 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

wieczynski's Training Log

 June 2007 
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