Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 83FLow 63F
  • Temp: 59F
  • Hum: 83%
  • W: 6mph WNW
TUESDAY
Sunny
High 85F
Low 64F
WEDNESDAY
Sunny
High 87F
Low 61F
THURSDAY
Partly Cloudy
High 90F
Low 59F
FRIDAY
Sunny
High 85F
Low 60F

Saturday - April 12

Swim
  • 36m
  • 2016.00 yards
  • 01m 47s /100 yards
Bike
  • 3h 40m 36s
  • 54.08 miles
  • 14.71 Mi/hr

Today was training at Wildflower. We crashed in San Jose TNT team and hung out with Shelly who is doing the TRI with the Montery team. They were great hosts.

My swim was spot on. Just before I was going to jump in, I realized that I didn't take of the wedding ring. So I headed back and ended up going out with the intermediate group. I had not done an OWS since the training for the Treasure Island event (which of course had the oil spill). Surprisingly I was able to jump in and not feel any stress. My sighting was excellent. This was the best I have ever done! I felt streamlined and the wet suit did not play a factor in the swim. The only thing that I had problems with was that I did not kick hard enough and had not gotten the blood back in the legs!

After about a 20-minute transition, we started the bike. We started on a couple of rolling hills and then headed up out of the lake canyon on XXX hill. Overall, I expected more hills. The majority of the ride was on rolling hills. I need to practice staying down in the areos more. The temperature rose to 86 degrees and made the ride progressively harder. I felt like my pacing was pretty good. I did not push too hard during the majority of the ride heading to the world famous Nasty Grade. About mile forty, I backed off a little before hitting the hill. Frankly, the Mount Diablo training prepared me for the hill. I got into the right gear and cranked. I made it most of the way, however, I was still under the weather. And the weather sucked. I started to over heat, and stopped for about 3 minutes under a tree! Then I continued up the top. After that hill, you head down a long ride—which I got up to 39 mile an hour—which is the fasted that I have ever gone. After that you head up another hill and then it back to more rolling hills before heading down to the lake. I really was glad to disconnect the bike from my butt.

After the ride, I didn’t feel great. This was the first hot ride of the year. I got three bottles and two cliff bars into my system. I was so sick of the sweet crap! That came to 325 calories per hour. Also, I had a bottle of water. Nice. 4,058 feet of climbing.

http://trail.motionbased.com/trail/activity/5386521

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Friday - April 11

Bike
  • 15m
  • 4.00 miles
  • 16.00 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    150
    150
    0
    0
  • BACK - Bent-Arm Pulldown
    3
    20
    20
    0
    0
  • BACK - Seated row
    3
    20
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    25
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    0
    0
  • LEGS - Leg Press
    3
    25
    25
    0
    0
Sport
  • Stretching
  • 15m

I did my strength training at 24 hour fitness with Danette.  Then I came back and packed up for Wildlflower and headed out with James, Ted and Jess.   Woo Hoo! 

I'm still feeling a tiny under the weather, but hey, I'm not going to miss this. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 3 Overall Workout: 3

Thursday - April 10

Waaaaaaaa!  More blue stuff on my calendar.  I'm taking today off to ensure that I get over the bleckies.  Instead I'm going to clean and work on my bike for Wildflower training.

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

Wednesday - April 9

AAHHHHH MORE blue on my calendar. I ended up getting on Antibiotics and hopefully, I'll be back on the mend in the next day or so.

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

Tuesday - April 8

Bike
  • 15m
  • 4.20 miles
  • 16.80 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - General
    1
    30
    30
    0
    0
  • BACK - Bent-Arm Pulldown
    3
    20
    20
    0
    0
  • BACK - Seated row
    3
    20
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    25
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    20
    0
    0
  • LEGS - Leg Extensions
    3
    20
    20
    0
    0
  • LEGS - Leg Press
    3
    25
    25
    0
    0
Worked out at 24 hour fitness doing my normal routine.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Monday - April 7

Sport
  • Stretching
  • 10m
Planned day of rest.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Sick: 2

Sunday - April 6

Bike
  • 20m
  • 5.15 miles
  • 15.45 Mi/hr
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    200
    200
    0
    0
  • ABS - Medicine Ball Twist
    2
    25
    25
    0
    0
  • BACK - Bent-Arm Pulldown
    3
    25
    25
    0
    0
  • BACK - Seated row
    3
    25
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    25
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    25
    25
    0
    0
  • LEGS - Leg Press
    3
    25
    25
    0
    0
Sport
  • Stretching
  • 15m

I went to 24 hour fitness with Danette and worked. I did the regular Tri Bible exercises + sit-ups + medicine ball twists. I picked-up the weight on the leg press to 250 at 25 reps

I checked out my USAT score for last year.  I was 5924 out of 9,168 for my age bracket or 64.6%.  I'm going to have to find one of those foam fingers with 5925 fingers.   Maybe Target.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

wieczynski's Training Log


 April 2008 
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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals