Lafayette,CA 
Today
Sunny High 64FLow 53F
  • Temp: 62F
  • Hum: 60%
  • W: 4mph NE
THURSDAY
Partly Cloudy
High 65F
Low 48F
FRIDAY
Sunny
High 56F
Low 54F
SATURDAY
Moderate rain
High 59F
Low 52F
SUNDAY
Moderate rain at times
High 56F
Low 54F
Run
  • 1h 43m 14s
  • 12.04 miles
  • 08m 34s /Mi

Workout 1
Run 1:40

WU: 40' 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
  • 05m
Sport #2
  • Walking
  • 05m

I did the long run of the week on the iron horse trail.  Tons of bikers out for bike to work day.  2 sets of one mile Z4/Z5 (7:32, 7:17).  The last 49 minutes at Z2 was 8:36.

Total calories burned 1,768

1. Liquid Calories (ideally 4:1 ratio of carbs:protein), must be consumed within 15' of run.
2. Elevate Your Legs - 1' up for every 15' run.
3. Repeat in PM if needed with light stretching. Proactive Proper Run Recovery

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

wieczynski's Training Log


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