Tri Tri Tri Again

Lafayette,CA 
Today
Patchy rain nearby High 71FLow 53F
  • Temp: 59F
  • Hum: 93%
  • W: 11mph SSE
SUNDAY
Sunny
High 70F
Low 49F
MONDAY
Sunny
High 72F
Low 49F
TUESDAY
Sunny
High 73F
Low 55F
WEDNESDAY
Sunny
High 82F
Low 57F

Wednesday - May 13

Swim
  • 1h 00m
  • 1312.34 yards
  • 04m 34s /100 yards
Bike
  • 1h 00m 14s
  • 13.47 miles
  • 13.42 Mi/hr

I had swim class today.  My stroke is feeling stronger, but my kicking is weaker. I am in a lane with a couple of strong kickers and they dust me!  Good thing to work on.  However, I get them on the pulling and swiming.  My stroke count is up slightly, but I'm much faster.  I didn't feel like I did a good job with the front quadrant swimming today though.


http://trail.motionbased.com/trail/activity/8218008

After work I grabbed the bike and did the three bear hills out and back from Happy Valley Road.  Good hour of cycling with 2,138 feet of hills. 

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

Tuesday - May 12

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

Monday - May 11

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

Sunday - May 10

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.

Saturday - May 9

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

Friday - May 8

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

Thursday - May 7

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

wieczynski's Training Log


 May 2009 
SunMonTueWedThuFriSat
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31      
 

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