Lafayette,CA 
Today
Sunny High 65FLow 53F
  • Temp: 60F
  • Hum: 67%
  • W: 11mph S
SUNDAY
Light rain shower
High 61F
Low 50F
MONDAY
Patchy rain nearby
High 59F
Low 49F
TUESDAY
Sunny
High 62F
Low 52F
WEDNESDAY
Patchy light rain
High 59F
Low 54F
Run
  • 1h 01m 41s
  • 4.29 miles
  • 14m 22s /Mi

RUN/STRENGTH TRAINING
(Circuit Training w/1 Lap@LVL3 Between Each)
10min Warm Up
Circuit #1
Push Ups 15-20
Leg Raises x 10 (Hold 5Sec)
Circuit #2
Squats x 15 (2Sec Down, 2Sec Up)
Burpies 10
Toe Walk to Corner
Circuit #3
Opposite Arm/Leg Raises 8 each side (Hold 5Sec)
Mule Kickers x 10 Each Leg
Circuit #4
Side Plank Position 8 each side (Hold 5Sec)
1 Leg Squats (Along Fence) x 8 Each Leg
High Knees to the Corner
5min Cool Down

Strength
  • 1h 10m
Sport
  • Stretching
  • 25m
Since Dennae has a swim meet tonight, I'm going to miss the coached workout. So, I made it up earlier today--or most of it. I warmed up with a mile run and stretching. Then, I did the interval strenght training. I did 7 laps and two complete sets of burpies, leg lifts, squats, toe walks, squats, side planks, push ups, opposite arm/leg extensions, mule kicks, and high knees. I rounded that out with stretching. -------------------------- Ok so, check this out. Due to a mix-up Dennae did not go to her swim meet. So, I got to go to the team workout. So I ended up doing the workout out over again! Actually, this one was quite a bit longer. Also, I got a lot of coaching on what I did wrong on the strength training--such as leaning too forward on my squats. It was great--but I'm sure I'm going to pay the price tomorrow--but it is a good thing!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 48m
  • 2300.00 yards
  • 02m 05s /100 yards

Warm Up:

300 LVL2,

200K,

4 x 50(25SC, 25SBBP) 15sec RI


Main Set:

6 x 150 LVL 3-6 (Descending) 20sec RI

1min REST


4 x 100 LVL 3-6 (Descending) 15sec RI

1min REST

4 x 50 LVL 3-6 (Descending) 10sec RI


Cool Down: 100 LVL1

Swam at the pool with Danette, Leigh, Landon and Dennae. I got there before the rest of the crew and got the majority of the swim in before they started. I ended up playing with Dennae in the pool until they were done!

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 1h 25m
  • 3608.92 yards
  • 02m 22s /100 yards

200 Free lvl2
200 Kick
200 Pull
100 Side Kick
50 FTD
50 Side Kick Reverse
200 Free lvl 2
300 lvl 3
3 x 100 lvl 6
300 lvl 3
3 x 100 lvl 6
300 lvl 3
200 free
200 pull
200 kick
200 free

I took 1/2 a day today and worked at home. Danette, Dennae, Landon and I went to Indian Valley. Since I gave up my long bike for the week I did a long swim on what would normally be my day of rest. I did 3,300 meters with tons of kicking and drill--which slowed my time down. Toward the end of my swim, some mom put her kid into my lane without letting me know. I practically ran into the 8 year old girl.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 2
I missed my workout as I went down to San Jose for a Bapistim and then into work in the afternoon. Bah Bah Bah. Maybe I'll take tomorrow off and workout instead.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Run
  • 44m 22s
  • 5.00 miles
  • 08m 52s /Mi
Sport
  • Stretching
  • 10m
I ran from my home up deer hill to the end of Pleasant HIll Road and back on Mount Diablo. -------- Off to kids swim meets, a party and then to work. Bah!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 1h 24m 36s
  • 18.62 miles
  • 13.21 Mi/hr
Sport
  • 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
Swim
  • 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

wieczynski's Training Log


 June 2007 
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Time
Distance
Time
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