Lafayette,CA 
Today
Overcast High 50FLow 37F
  • Temp: 45F
  • Hum: 71%
  • W: 6mph ENE
THURSDAY
Light rain shower
High 56F
Low 51F
FRIDAY
Light rain
High 57F
Low 50F
SATURDAY
Cloudy
High 56F
Low 41F
SUNDAY
Light rain
High 57F
Low 45F
Bike
  • 2h 09m
  • 35.73 miles
  • 16.62 Mi/hr
Sport
  • Stretching
  • 10m

Since there was no swim team workout event today, I did the TNT bike ride. We started at Pleasanton and headed to Sunlo--to Calavaras (spelling). It was a nice ride. The first part of the ride was pretty flat as we when through Sunlo. Then, we started up the hills and I have to say the winter work has paid off on my climbing. Thanks BT for the WinterPrep program.

Cadence was 93. Total Calories 2149--but I stopped my watch at the beginning--which cause me to lose about 15 minutes.  Elevation change was 2,736.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 1h 29m 49s
  • 11.97 miles
  • 8.00 Mi/hr
Sport
  • Stretching
  • 15m

I did the Mount Diablo bike ride today with Aaron (AaronSmith22) and Tracey. We started at work with a plan of an hour out and an hour back. I made it to the junction in 1:02 today and booked a total ride of 1:29:49. I don't know but that sounds like riding the ride you planned for!

The ride did not feel as good as last weeks ride, but I survived. Total calories was 1325 and my average elevation was 2,263.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 50m 05s
  • 14.92 miles
  • 17.87 Mi/hr

I missed my early workout because the kids did not get junk out to the street for the semi-annual garbage collection.   So my morning was herding cats and hauling crap out...

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That evening I did 50 minutes spinning on the trainer--nothing exciting.  I did watch a "made for tv movie" with my daughter--the Cinderralla Story--while spinning.

Average cadence was 91.

 

 

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

wieczynski's Training Log


 June 2007 
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