Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 91FLow 66F
  • Temp: 84F
  • Hum: 31%
  • W: 6mph NW
SATURDAY
Sunny
High 92F
Low 66F
SUNDAY
Sunny
High 92F
Low 64F
MONDAY
Sunny
High 92F
Low 65F
TUESDAY
Sunny
High 89F
Low 64F

Monday - April 21

Bike
  • 15m
  • 4.50 miles
  • 18.00 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    200
    200
    0
    0
  • ABS - Medicine Ball Twist
    1
    50
    50
    0
    0
  • BACK - Bent-Arm Pulldown
    3
    25
    25
    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
  • 20m
I did my normal gym routine and then cranked on the o'le muscles with the foam roller for quite a while. I felt pretty tight.  My plan for this week is to move the strenght building exercises up earlier in the week to allow me to recover on Friday before the Moraga sprint.

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

Sunday - April 20

Swim
  • 55m
  • 2450.00 yards
  • 02m 14s /100 yards

400 WU
200 kick
100 side kick
100 balance body
100 catch-up
50 pull
400 free (simulate moraga)
5X200 (alternate pull & free)

Bike
  • 1h 04m
  • 21.00 miles
  • 19.69 Mi/hr

I went swimming with Dennae today while Layton was at baseball. I did quite a bit of drill and a time test of the swim for next week. I signed up to be seated at 7:00 for 400 yds. I did the 400 in 6:40--so I feel that once you add pressure and convert the course to long course I'll be ok.


I did my new spin tape dvd. It is CMTS climbs 2. It is a tough workout, but hopefully it will help out. I swear if I hear the guy say "this is the piece that lance likes best" I will scream. But what do I know about marketing. Overall it was a very good workout and I'll do it again.

 

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

Saturday - April 19

Swim
  • 07m
  • 400.00 yards
  • 01m 45s /100 yards
Bike #1
  • 51m 56s
  • 14.34 miles
  • 16.57 Mi/hr
Run
  • 17m 19s
  • 2.30 miles
  • 07m 32s /Mi
Bike #2
  • 1h 48m 33s
  • 26.16 miles
  • 14.46 Mi/hr
Sport
  • Stretching
  • 05m

I met (in person) Bhoover10001 & Girl Passing on the Left at the Moraga TRI practice.  We did the swim, bike and run course.   We were practically camping.  The bike went pretty well.  I think I will be able to average 17 miles per hour on race day. My knee bothered me a little on the run, but when I hoped on the bike again it didn't hurt.  Woo Hoo! We had GREAT transition time--15 to 20 minutes each sport.

 After the training we biked to Danville. It was a blast and they both were great sports! I had to bag out early and head back in order to go my daughter's volleyball game.

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

Friday - April 18

Swim
  • 1h 00m 30s
  • 3000.00 yards
  • 02m 01s /100 yards

I swam at Heather Farms at 2:45 today. The lanes were packed as 1/2 the pool was blocked for a swim meet.  I was circle swimming with a swimmer faster than me and one much slower than me for quite a while.  Needless to say this wasn't one of my faster swims.

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

Thursday - April 17

Bike
  • 15m
  • 4.80 miles
  • 19.20 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 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
  • 20m
I did my weigh lifting routine and really hit the foam roller afterwards.   I need to do it again tonight.   Got to get this IT band thingy worked out.

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

Wednesday - April 16

Bike
  • 1h 05m
  • 22.00 miles
  • 20.31 Mi/hr
Strength
  • 20m
Sport
  • Stretching
  • 20m

Got up at 4:40 and biked for an hour and then did a core workout. Headed back to Walnut Creek today.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Tuesday - April 15

Bike
  • 15m
  • 4.50 miles
  • 18.00 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    200
    200
    0
    0
  • ABS - Medicine Ball Twist
    1
    50
    50
    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 #1
  • Elliptical Training
  • 10m
Sport #2
  • Stretching
  • 10m
Sport #3
  • Walking
  • 1h 45m
I walked at Torry Pines with a client at 5.  After the meeting Aaron and I did strength workouts before workouts.

  • Health data: Sleep: 3 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
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  • 2014 totals
  • 2013 totals