Lafayette,CA 
Today
Overcast High 54FLow 34F
  • Temp: 41F
  • Hum: 82%
  • W: 4mph NNE
WEDNESDAY
Overcast
High 51F
Low 47F
THURSDAY
Light rain shower
High 53F
Low 47F
FRIDAY
Moderate or heavy rain shower
High 55F
Low 43F
SATURDAY
Sunny
High 50F
Low 46F
Swim
  • 50m
  • 2300.00 yards
  • 02m 10s /100 yards

Swim 1:00
WU: 200 swim,
200 pull

MS: 6 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady
with excellent stroke.

CD: 200 easy swim

After the concert I was completely beat.  I skipped swim this morning---did it at 7:00 pm instead.  I completely dropped my scheduled run.

Good news is that I feel that my swim form is improving.  This week is going to require quite a bit of 'rejiggering'  with Danette out of town over the weekend and another dead show on Thursday.


Race Prep, Week 3
Week's goals:
1.Week 3 - Almost Done with the Block!
2. Focus Point: Longest Run to Date! Really work on maintaining form over the last 30' of the run.
3. Option to race a HIM this weekend if your schedule permits; pretty much the last time this would be okay.

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

Mother's day--we cooked breakfast in bed and then I did my wife's water stop.  No workout today!

Then it was off to the Dead.   Good show.  Long day.

Bike
  • 2h 56m 07s
  • 42.87 miles
  • 14.61 Mi/hr
Run
  • 18m 52s
  • 2.03 miles
  • 09m 17s /Mi

Went with LuLu and Kaakon to ride the bears.  We started at LuLu's and headed over Happy Valley and then did two loops of the Three Bears. Tons of hill--6,740 feet of climbing.  I was working on staying in the aero bars.  I still need much more work, but I made quite a bit of progress.   Afterward we cranked out a brick.   

http://trail.motion based.com/trail/episode/view.do?episodePk.pkValue=8177971 

Entire workout (14.1 mph):Duration: 3:02:19 (3:08:30)
Distance: 42.871 mi
Elevation Gain: 6740 ft
Elevation Loss: 6726 ft
Grade: 0.0 % (14 ft)

Min Max Avg
Speed: 0 39.2 15.2 mph
Pace 1:32 0:00 3:57 min/mi
Altitude: 98 977 506 ft

Forerunner305 [Run]:

Duration: 18:53
Work: n/a
rTSS: 53.3 (1.258)
NGP: 7:09 (225.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.03 mi
Elevation Gain: 936 ft
Elevation Loss: 955 ft
Grade: -0.2 % (-19 ft)

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 53m
  • 2500.00 yards
  • 02m 07s /100 yards

Workout 1
Swim 1:00

WU: 200 swim,
200 pull

MS: 6 x 200 (15") Swim @ T-Pace + 5",
100 easy,
then 6 x 100 swim (20") @ Tpace minus 3-5"

CD: 200 easy swim

I worked at lunch on my swim stroke.  It is coming together.  Good news is less effort and more speed than normal.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Run
  • 1h 21m 36s
  • 9.35 miles
  • 08m 44s /Mi

Workout 1
Run 1:30

WU: 35' z1/LRP

MS: 2 x 1 mile @ z4-5 / TP (full recovery),
remainder of run time is z1-2/LRP-MP as you feel.

CD: 5' easy jogging / walking.

Sport #1
  • Stretching
  • 08m
Sport #2
  • Walking
  • 10m

I woke up late today--so I did my run at lunch today.   Good run.  I felt like I did a decent job of keeping my pace at where it need to be today.  2X1 mile @ Z4 were at 7:43, 7:34. I wore my shiny new shoes!  

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike
  • 32m 20s
  • 9.99 miles
  • 18.53 Mi/hr
Swim
  • 1h 00m
  • 1421.70 yards
  • 04m 13s /100 yards
Sport
  • Stretching
  • 15m

I had TRI swim class today.  I worked on three things.   Not crossing over, gliding and hip rotations.  I'm just a slow learner.  I have had probably 6 different swim coaches over the years and things are finally starting to click.   And it isn't like any of them are poor coaches--it is just me!


I tried to do another bike time test.  I'm trying to hold my prior levels.  I this about the third time that I have blown up.  I think it is a message that my bike fitness isn't where it was.  I need to get humming.

Entire workout (188 watts):

Min Max Avg
Power: 125 312 188 watts
Heart Rate: 95 155 133 bpm
Cadence: 74 102 89 rpm
Speed: 14.4 21.9 18.5 mph
Pace 2:44 4:11 3:14 min/mi

 

Duration: 32:20
Work: 365 kJ
TSS: 38.1 (intensity factor 0.841)
Norm Power: 198
VI: 1.05
Pw:HR: 0.15%
Pa:HR: 6.12%
Distance: 9.987 mi

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
Swim
  • 49m
  • 2200.00 yards
  • 02m 14s /100 yards

Workout 1
Swim 1:00

WU:
200 swim,
200 pull

MS:
6 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady with excellent stroke.

CD:
200 easy swim

Run
  • 57m 44s
  • 6.58 miles
  • 08m 46s /Mi

Workout 2
Run 1:00
WU: 15' easy, including 4 x 30" strides.

MS: 2-3 x 1 mile (4') @ z4-5/TP

WD: 5' easy.

Good swim this morning.  I ended up not having a pull bouy--so I just swam instead.  I worked on not crossing over my hands today.  However, I don't think I rotated enough based and my shoulders were a little sore by the end of the workout.  I still have a bit of the lingering cough from the travel.


I ran after work on the Moraga trail.  My hip was a little tight today, but did not bother me on the run at all.  I'm hopeful it is just blip.  I didn't push the stride like I did last week.  Strides were (6:14, 6:20, 6:31, 6:25).  I did 2X1 miles (7:42, 7:20) at Z4.

 Entire workout (8.77 min/mi):

Min Max Avg
Speed: 4:33 0:00 8:47 min/mi
Altitude: 245 514 377 ft

  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

wieczynski's Training Log


 May 2009 
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31      
 
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