Lafayette,CA 
Today
Partly Cloudy High 58FLow 42F
  • Temp: 61F
  • Hum: 52%
  • W: 21mph WSW
SATURDAY
Partly Cloudy
High 59F
Low 40F
SUNDAY
Sunny
High 61F
Low 44F
MONDAY
Cloudy
High 64F
Low 42F
TUESDAY
Partly Cloudy
High 62F
Low 40F
My day of rest.

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

I did the D3 circuit #2.

Sport
  • 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
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...

----------

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

wieczynski's Training Log


 July 2007 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 
Time
Distance
Time
  • Way to Cool (Run)
    3/7/2015 Cool, California
  • American River 50M (Run)
    4/4/2015 Folsom , California
  • February's totals
  • January's totals
  • 2015 totals
  • 2014 totals