Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 74FLow 60F
  • Temp: 77F
  • Hum: 48%
  • W: 13mph NNW
TUESDAY
Partly Cloudy
High 78F
Low 63F
WEDNESDAY
Sunny
High 83F
Low 63F
THURSDAY
Sunny
High 71F
Low 58F
FRIDAY
Sunny
High 77F
Low 59F

Tuesday - April 29

I got the Moraga TRI results and overall I'm very pleased. I finished in the top 15% overall and top 25 in my age catagory.

Tons of work today, I'm trying to finish up some projects before heading out to Wildflower this weekend.    Not sure I'm going to get a workout in today.

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

Monday - April 28

Bike
  • 1h 30m
  • 26.00 miles
  • 17.33 Mi/hr

I had an early meeting at 7:00 and I was in at 6:30sh or so.  I snuck out this afternoon and got a good 90 minutes of flat riding in.  I headed out to Danville and a great ride until coming back on the bike path where I had to deal with significant traffic.  My personal favorite was the four abeast walkers who wouldn't move!    Two bikers before me did the "on you left" thing to no avail.

I left my garmin at home, so the time and the results are estimates

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

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

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

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  • 2013 totals