Lafayette,CA 
Today
Heavy rain High 58FLow 54F
  • Temp: 58F
  • Hum: 93%
  • W: 7mph SSE
TUESDAY
Light rain shower
High 53F
Low 40F
WEDNESDAY
Partly cloudy
High 55F
Low 39F
THURSDAY
Sunny
High 53F
Low 39F
FRIDAY
Patchy rain possible
High 53F
Low 43F
Run
  • 42m 20s
  • 3.27 miles
  • 12m 56s /Mi

Another tough trail run.  I headed up Sessions road to the Lafayette Trail.   It started to get dark and I had a tough go at it as I got twisted around a couple of times.  I had not done this run in about nine months.  I'm looking forward to continuing the trails.  My hip gave me a little bit of trouble--but nothing too bad.

Entire workout (152 bpm):

Duration: 42:20 (45:13)
Work: n/a
rTSS: 35.3 (0.678)
NGP: 10:30 (153.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -13.66%
Distance: 3.273 mi
Elevation Gain: 1537 ft
Elevation Loss: 1551 ft
Grade: -0.1 % (-14 ft)

Min Max Avg

Heart Rate: 67 183 152 bpm
Speed: 7:09 0:00 13:14 min/mi
Altitude: 300 981 613 ft

 

Swim
  • 30m
  • 1200.00 yards
  • 02m 30s /100 yards

Swam at campo with Danette.  First swim since the race good times--little tight, but no problems.  Time an estimate...

Bike
  • 1h 12m 22s
  • 21.68 miles
  • 17.98 Mi/hr

I did spin with Team Shadow at Sports Basement.  Great workout with great people.  I need to bring my TREK instead of my Specialized TT.  I need more gears for the low cadence work.

 

Entire workout (166 watts):

Duration: 1:12:22 (1:12:43)
Work: 713 kJ
TSS: 71.2 (intensity factor 0.772)
Norm Power: 174
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.683 mi

Min Max Avg

Power: 0 381 166 watts
Cadence: 37 178 87 rpm
Speed: 0 24.4 18.0 mph
Pace 2:27 0:00 3:20 min/mi
Hub Torque: 0 104 60 lb-in
Crank Torque: 0 420 176 lb-in

 

wieczynski's Training Log


 November 2009 
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22 23 24 25 26 27 28
29 30     
 
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Time
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