Sunny High 65FLow 50F
  • Temp: 54F
  • Hum: 86%
  • W: 4mph S
High 70F
Low 49F
High 77F
Low 52F
High 74F
Low 54F
High 77F
Low 58F
My day of rest.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
  • 39m 42s
  • 4.55 miles
  • 08m 44s /Mi
  • 15m

I did the D3 circuit #2.

  • Stretching
  • 10m

I did a pretty short run from home to Mount Diablo road (out to the gym) and back. Then I did the D3 circuit #2 core training.

Calories from the run are 649. Total change elevation is 1,0974.

Any suggestions on calculating calories on the strength workouts?

  • Health data: Sleep: 3 Stress: 3 Soreness: 1 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 2h 09m
  • 35.73 miles
  • 16.62 Mi/hr
  • 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
  • 1h 29m 49s
  • 11.97 miles
  • 8.00 Mi/hr
  • 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
  • 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...


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
  • 1h 01m 41s
  • 4.29 miles
  • 14m 22s /Mi

(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

  • 1h 10m
  • 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
  • 48m
  • 2300.00 yards
  • 02m 05s /100 yards

Warm Up:

300 LVL2,


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

wieczynski's Training Log

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