Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 74FLow 58F
  • Temp: 72F
  • Hum: 61%
  • W: 8mph WSW
THURSDAY
Sunny
High 85F
Low 62F
FRIDAY
Sunny
High 91F
Low 64F
SATURDAY
Sunny
High 87F
Low 62F
SUNDAY
Sunny
High 83F
Low 63F

Monday - May 26

Bike
  • 1h 20m 02s
  • -----
  • -----

Raise Bike LT
LT
80
WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Lap 1: 20m 03s, Max HR 135, Avg HR 107
Lap 2: 01m 59s, Max HR 133, Avg HR 118
Lap 3: 10m 01s, Max HR 146, Avg HR 139
Lap 4: 02m 04s, Max HR 139, Avg HR 127
Lap 5: 09m 56s, Max HR 152, Avg HR 143
Lap 6: 02m 07s, Max HR 145, Avg HR 132
Lap 7: 12m 03s, Max HR 154, Avg HR 141
Lap 8: 09m 52s, Max HR 153, Avg HR 143
Lap 9: 11m 57s, Max HR 150, Avg HR 113

My daughter did her first TRI today with her friend Jacqueline.  Dennae came in 5th place!  Jacqueline won the whole fricken thing.   The race was 100 yards swim, 2 miles bike and 1 mile run.  Dennae was very strong on the swim--tied for first for the first 75 yards before running out of gas. She was third coming out of the pool. Her transition was strong and she started her bike. Her bike is too small for her (by about three years) and that cost her some time.   She finished the bike in third place and started the run.  She ran probably 3/4s of the run and finished in 5th. She did very well for her first TRI!

 ----------------------------

I end up trying to swim, but my two pools were closed.  So I switched out today's workout with tomorrow's' workout.  Good LT build workout--but it was tough.

 

 

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

Sunday - May 25

Swim
  • 40m
  • 1500.00 yards
  • 02m 40s /100 yards
Run
  • 1h 29m 49s
  • 9.53 miles
  • 09m 25s /Mi
Sport
  • Stretching
  • 05m

I ran from my house to the Lafayette Reservoir and did two laps before heading back. I felt great until about mile 7 and then had a little GI distress. The rest of the run was fine.


After dropping Layton at his baseball practice, Dennae and I headed out to swim.  A golden rule tris is that every practice has a purpose.  The purpose of this workout was to have fun and screw around.  I swam roughly 500 straight and then I did laps with Dennae and threw her around the pool for the rest of the time.

 

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

Saturday - May 24

Bike
  • 3h 00m
  • 52.00 miles
  • 17.33 Mi/hr
Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    65
    65
    0
    0
  • CHEST - Pushups
    1
    15
    15
    0
    0

I ended up spinning in the basement this morning. Danette was not feeling well and it looked like it was going to rain--so it seemed like the logical thing to do. I skipped the 30 minute brick run and backed the planned ride down by 45 minutes.  I ended up eating 1,085 calories or 360 per hour.  I felt a little bloated--but not really bad.


My daughter is going the Antioch TRI on Monday. Woo Hoo!

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Overall Workout: 3

Friday - May 23

Bike
  • 1h 25m
  • 19.20 miles
  • 13.55 Mi/hr

My legs are super tight from the weight lifting yesterday. I back off the weight lifting the week before wildflower and then resumed it about a week later. This part of the season has me weight lifting only once a week. Maybe I should add a second day to help keep the soreness away. I'm biking up Diablo today with team and work people. This should be very interesting.

 


The ride to Mt Diablo was fun. My legs killed me, but I did the task at hand. Matt was biking with a slower member of the ride and then took off and caught Lonnie who was the fastest by the junction.  Impressive.

 

http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=5744445

 

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

Thursday - May 22

Bike
  • 07m
  • 1.80 miles
  • 15.43 Mi/hr
Swim
  • 53m
  • 2800.00 yards
  • 01m 53s /100 yards

Swim Endurance - KEY WORKOUT
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

Strength
  • 45m

  • 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 #1
  • Stretching
  • 15m
Sport #2
  • Walking
  • 03m

I was dragging this morning.  I ended up hitting 24 hour fitness after I watch part of American Idol.  I just didn't feel very modivated.   It was a decent workout--just the normal sets excluding the abs work.   I need to swim later today and I'm bagging the run.  I'm going to run twice a week until I feel like this hip thing is nailed down.

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

Wednesday - May 21

Bike
  • 1h 30m
  • 19.45 miles
  • 12.97 Mi/hr
Sport #1
  • Stretching
  • 15m
Sport #2
  • Walking
  • 20m

I biked up Mt. Diablo (ok to the junction) with Mark and Todd. It was a pretty good ride. I left my garmin plugged in the kitchen so times are estimate. It was very windy coming down and I really took it slow. ...And I was really looking forward working on my cornering on the way down.

In the evening Danette, Layton Dennae and I walked down to back to school night--much easier than trying to drive.  I got back home and foam rolled myself watching TV.

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

Tuesday - May 20

Swim
  • 1h 14m
  • 3350.00 yards
  • 02m 13s /100 yards

Endurance
75
3350
WU: 400
MS:
4 * 300 w/:30 rest
- Idea here: 1st swim moderate straight
- 2nd even split 150's
- 3rd descend 100's
- 4th descend 75's
2nd should be faster than the first and 3rd fast than 2nd so on�
100 loosen ( easy)
10 * 25 kick 0:10 RI
600 pull w/ paddles
8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200

Run
  • 45m 46s
  • 5.31 miles
  • 08m 37s /Mi

Speed
40
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Sport #1
  • Stretching
  • 33m
Sport #2
  • Walking
  • 07m

I did my endurance swim workout at Heather Farms. My arms were pretty sore during the drills, but I continued own. After I got out the pool my shoulder was a little sore--but as I type this it is fine. I need to watch this going forward.


At lunch I ran 5.3 miles. It was my first tempo run since I hurt my knee. I started off with 14 minutes warm-up with 4 20 second strides at 8:12 pace, 3.5 minutes of a hill and then recovery, 16 minutes of tempo at 8:01 pace. I had an average BPM of 163. I would say that I wasn't very consistent on the pace--and it dropped off toward the end (other than the downhill). I walked for a minute to recover and then cooled down for 11 minutes at 9:23 pace.

This is something that I need more work on. My hip is pretty tight. I need to really stretch it out tonight--HELLO FOAM ROLLER!


I foam rolled myself for 30+ minutes during American Idol.

 

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

wieczynski's Training Log


 May 2008 
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