Overcast High 54FLow 34F
  • Temp: 41F
  • Hum: 82%
  • W: 4mph NNE
High 51F
Low 47F
Light rain shower
High 53F
Low 47F
Moderate or heavy rain shower
High 55F
Low 43F
High 50F
Low 46F
Bike #1
  • 25m 42s
  • 8.26 miles
  • 19.29 Mi/hr
Bike #2
  • 27m 53s
  • 7.46 miles
  • 16.05 Mi/hr

Today was a mess from  workout perspective.  I was up at 6:00 to get ready for sherpaing the kids around as Danette was in Montery.  We had swim club sign-up, baseball, volleyball, photos...  I did eak out an hour workout.   The month of May has not been friendly to my bike workouts.  Between New Mexico, Montery, San Diego I have miss much of my longer rides.  This ends next weekend when we have our Northern California Epic weekend.

Tomorrow is a long brick day.   2 hours ride, 1 hour bike, 2 hours ride....

Warm-up Duration: 27:53
Work: 254 kJ
TSS: 19.8 (intensity factor 0.653)
Norm Power: 153
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.46 mi
Elevation Gain: 1430 ft
Elevation Loss: 1235 ft
Grade: 0.5 % (196 ft)

Main Set Duration: 25:42
Work: 288 kJ
TSS: 27.6 (intensity factor 0.803)
Norm Power: 189
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 8.264 mi
Elevation Gain: 1547 ft
Elevation Loss: 1342 ft
Grade: 0.5 % (205 ft)


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 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
  • 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
  • 1h 00m
  • 1312.34 yards
  • 04m 34s /100 yards
  • 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.

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
  • 1h 30m 10s
  • 19.15 miles
  • 12.74 Mi/hr
  • 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).


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

wieczynski's Training Log

 May 2009 
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