Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 78FLow 59F
  • Temp: 74F
  • Hum: 48%
  • W: 11mph N
SATURDAY
Light rain shower
High 70F
Low 51F
SUNDAY
Sunny
High 69F
Low 52F
MONDAY
Sunny
High 71F
Low 49F
TUESDAY
Sunny
High 75F
Low 55F

Tuesday - April 21

Bike
  • 48m
  • 14.85 miles
  • 18.56 Mi/hr
I tried to do my time test today and blew up. I tried again this evening, but just did not have it. May be tomorrow morning.

Monday - April 20

Day of rest.

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

Sunday - April 19

Bike
  • 6h 35m 57s
  • 103.05 miles
  • 15.62 Mi/hr

I completed my first 100 miler today.  I'm tired.  More comments soon. 5800 feet of climbing!


I'm thrilled that I knocked off the 100 miler. Overall i was very happy with the performance.  My decision making was pretty good.  I spent the right amount of time on pace lines--and dropped at the right times.   I would say that three out of the four climbs were done well.  The one exception was the last hill at 93.  I had to stop and rest--but was able to recover. 

My nutrition was pretty good from a liquid perspective.  However, I need salt tablets as my legs cramped up a couple of times.  I need to remember those next time.  Thank good my buddies had me covered.   This race had a lot of down time at the rest stops and lunch.  I needed it all today. 

This gives me comfort for my IM effort as I know I am in position to build upon today's effort.

 

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

Saturday - April 18

Sport #1
  • Stretching
  • 06m
Sport #2
  • Walking
  • 47m

I ended walking around the reservior with Danette today.  Tomorrow is my first attempt at doing 100 miles on the bike ever.

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

Friday - April 17

Swim
  • 1h 20m 21s
  • 3132.00 yards
  • 02m 34s /100 yards

Aaron, Harold and I swam at Lake Del Valle.  This was my first open water swim for the season.   I probably rested/screwed around for about 10 minutes of the swim.

http://trail.motionbased.com/trail/activity/8022120

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

Thursday - April 16

Bike
  • 1h 20m 56s
  • 19.12 miles
  • 14.17 Mi/hr
Run
  • 13m 16s
  • 1.57 miles
  • 08m 27s /Mi
Sport
  • Stretching
  • 05m

I worked out with the TNT Iron Team.  The workout was to head to Mount Diablo and do hill repeats from the start of the hill until the 1,000 feet mark.  In effect it was 3 X 10' hill repeats with roughly 3 minutes recovery as we went down the hills.  I felt pretty strong and HTFU through the plan.  It is nice to see the off season work has paid off.  Total elevation was 2,500 feet.

After that we did a recovery run. It was great to see many of my old friends again.

Entire workout (14.2 mph):

 

Duration: 1:20:56
Work: n/a
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.118 mi
Elevation Gain: 2532 ft
Elevation Loss: 2502 ft
Grade: 0.0 % (30 ft)

Min Max Avg
Speed: 0 33.1 15.5 mph
Pace 1:49 0:00 3:53 min/mi
Altitude: 87 986 535 ft

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4

Wednesday - April 15

Run
  • 1h 32m 26s
  • 9.68 miles
  • 09m 33s /Mi
Sport
  • Stretching
  • 05m

My garmin died.   I borrowed my wife's.  I'm hoping that it magically works tomorrow....

I did my long run for the week a day early so that I can train with the LLS Ironman team tomorrow--another Diablo climb and then a recovery run.

My calfs were really tight and really cramped up about 45 minutes in to the run. However, I ended up running through it.  Speed was not were it needed to be, but great hill workout.

Entire workout (9.54 min/mi):

Duration: 1:32:25 (1:37:09)
Work: n/a
rTSS: 160.6 (0.965)
NGP: 9:20 (172.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.684 mi
Elevation Gain: 1803 ft
Elevation Loss: 1896 ft
Grade: -0.2 % (-93 ft)

Min Max Avg
Speed: 5:45 0:00 9:34 min/mi
Altitude: 303 554 422 ft

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

wieczynski's Training Log


 April 2009 
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  
 

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