Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 71FLow 56F
  • Temp: 59F
  • Hum: 87%
  • W: 6mph WSW
MONDAY
Sunny
High 70F
Low 53F
TUESDAY
Sunny
High 73F
Low 56F
WEDNESDAY
Sunny
High 76F
Low 58F
THURSDAY
Sunny
High 83F
Low 63F

Wednesday - April 23

Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr
Sport
  • Stretching
  • 15m

I brought my bike to work today. :-) I brought it home without riding it :-(

After getting the kids feed and their chores done, I spun for 40 minutes. Nothing exiting. It was a recovery day and I focused on 90 cadence + aero bars.

 


So I'm thinking about Saturday's TRI. Here is my game plan:

 

1. This is a practice race for the following Saturday. Race under control.

2. Get there early and set-up and warm-up properly.

3. Run under control to save the knee. Hit the uphills hard since they don't hurt. If the knee hurts, walk the down hills. Keep the knee in place for Wildflower.

4. Nail the transitions. I gave up significant time here last time.

5. Stay in the aeros until the hill by Canyon. After the climb, hit the aeros again. Aero, aero, aeros.

6. Have fun.

 

 

  • Calories: 3311 From fat:863.95 (85.92g, 26.09%), From Carbs:1807.82 (404.51g, 54.6%), Protein:639.22 (143.03g, 19.31%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

Tuesday - April 22

Bike
  • 36m
  • 11.20 miles
  • 18.67 Mi/hr
Swim
  • 53m
  • 2800.00 yards
  • 01m 53s /100 yards

Swim Endurance
Endurance
60
2800
WU: 300 swim & then 300 drills.
MS:
8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

Sport
  • Stretching
  • 05m

I swam at Heather Farms at 2:00.  It was a strong swim, but the guy in the lane next to me was going 50% faster--and he was only kicking.   

-----------------------------

I did my lactic acid test with the Iron Team this evening.

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

Monday - April 21

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

wieczynski's Training Log


 April 2008 
SunMonTueWedThuFriSat
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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   
 

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