Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 85FLow 58F
  • Temp: 63F
  • Hum: 81%
  • W: 12mph WSW
THURSDAY
Sunny
High 80F
Low 61F
FRIDAY
Sunny
High 87F
Low 63F
SATURDAY
Sunny
High 85F
Low 62F
SUNDAY
Sunny
High 85F
Low 59F

Friday - May 15

Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 24s /100 yards

Today was the day after the dead concert. They sounded great, but had a lower energy level than Sunday's show.  I did not get in before 1:30 last night.  I feel run down.   Danette is off to Montery for Shelly's graduation.

I went down to meet the Forward Motion people to swim at Shadow Cliffs.  I got certified for the cap. Time and distance are purely an estimate. Afterwards I went out for pizza with Layton and Dennae at Straw Hat.  I spent the evening sharing stories with Aaron and the Chavezs.  Good time.

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

Thursday - May 14

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

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

wieczynski's Training Log


 May 2009 
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31      
 

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