Lafayette,CA 
Today
Light rain High 66FLow 53F
  • Temp: 56F
  • Hum: 93%
  • W: 6mph S
SATURDAY
Sunny
High 64F
Low 50F
SUNDAY
Sunny
High 68F
Low 49F
MONDAY
Sunny
High 72F
Low 55F
TUESDAY
Sunny
High 75F
Low 62F
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 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 
Time
Distance
Time
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