Lafayette,CA 
Today
Patchy rain possible High 56FLow 47F
  • Temp: 53F
  • Hum: 66%
  • W: 9mph S
FRIDAY
Light rain shower
High 54F
Low 48F
SATURDAY
Light rain shower
High 53F
Low 48F
SUNDAY
Moderate or heavy rain shower
High 54F
Low 43F
MONDAY
Patchy rain possible
High 50F
Low 45F
Bike
  • 1h 30m 10s
  • 19.15 miles
  • 12.74 Mi/hr
Run
  • 15m 14s
  • 1.85 miles
  • 08m 14s /Mi

Bike up to the Mount Diablo junction (2,200 feet of climbing) with Lonny this morning. He split off to summit, while I came back to work and did a quick brick.  Good time.  It was a rough ride--I didn't feel like I had my "A" climbing game, but I was right on time wise--1:03 from Shadeland to the top.  I'm still a wimp on the downhills and I really slowed down at the school on Wigget. There were many a parent not paying attention (at least to bikers).

http://trail.motionbased.com/trail/activity/8218009

 

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

wieczynski's Training Log


 May 2009 
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31      
 
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