Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 87FLow 66F
  • Temp: 59F
  • Hum: 51%
  • W: 4mph SE
FRIDAY
Sunny
High 94F
Low 64F
SATURDAY
Sunny
High 89F
Low 58F
SUNDAY
Sunny
High 87F
Low 58F
MONDAY
Sunny
High 80F
Low 57F

Saturday - April 26

Swim
  • 07m 46s
  • 550.00 yards
  • 01m 25s /100 yards
Bike
  • 44m 46s
  • 14.00 miles
  • 18.76 Mi/hr
Run
  • 25m 12s
  • 3.10 miles
  • 08m 08s /Mi
Sport #1
  • Stretching
  • 30m
Sport #2
  • Walking
  • 20m

Race is DONE! Race report is out. WOOOOOO HOOOOOO!


I used the $%&# form roller for 20 minutes today.

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

Friday - April 25

Swim
  • 50m
  • 2200.00 yards
  • 02m 16s /100 yards

Speed
45
1600
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200

To the planned worked out I added a 400 yard test (under 7 minutes) and 200 kicking.  It was one of those swims where I think I swallowed 1/2 the pool.

  • Calories: 1782 From fat:546.7 (60.48g, 30.68%), From Carbs:950.83 (236.67g, 53.36%), Protein:284.47 (70.81g, 15.96%)
  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2

Thursday - April 24

Bike
  • 1h 25m 23s
  • 19.26 miles
  • 13.53 Mi/hr

Biked up Mount Diablo to the Junction and back to work in 1:25. At 1,000 feet I was feeling the burrito that I had at lunch--but I continued on.

  • Calories: 2746 From fat:767.19 (87.01g, 27.94%), From Carbs:1588.25 (405.3g, 57.84%), Protein:390.56 (99.66g, 14.22%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

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

wieczynski's Training Log


 April 2008 
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