Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 76FLow 51F
  • Temp: 78F
  • Hum: 31%
  • W: 4mph N
THURSDAY
Sunny
High 74F
Low 50F
FRIDAY
Sunny
High 73F
Low 48F
SATURDAY
Sunny
High 74F
Low 48F
SUNDAY
Sunny
High 73F
Low 48F

Sunday - April 27

Bike
  • 1h 57m 34s
  • 32.45 miles
  • 16.56 Mi/hr
Sport #1
  • Stretching
  • 10m
Sport #2
  • Walking
  • 20m

I did the three bears with people from work. Aaron, Tony and I stayed together until about Momma bear, when Aaron smoked us. I derailed four times on the ride--need to adjust my bike. My recovery between hills was very strong and I didn't push the ride too much. Good prep for Wildflower.

http://trail.motionbased.com/trail/activity/5511745

Elevation change 2,545; max speed 38.8

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

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

  • 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

wieczynski's Training Log


 April 2008 
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