Lafayette,CA 
Today
Sunny High 69FLow 53F
  • Temp: 44F
  • Hum: 93%
  • W: 0mph N
SATURDAY
Moderate rain
High 57F
Low 51F
SUNDAY
Light rain shower
High 61F
Low 54F
MONDAY
Patchy rain nearby
High 65F
Low 53F
TUESDAY
Light rain shower
High 59F
Low 53F
Bike
  • 1h 40m 40s
  • 29.20 miles
  • 17.40 Mi/hr
Run
  • 1h 01m 03s
  • 5.81 miles
  • 10m 31s /Mi
Sport
  • Stretching
  • 15m

I did the Danville to Highlands loop with the iron team.  I ended up pushing the bike and did a decent job staying in the aeros.

On the run I started out running a 8:30 mile on the way out and blew completely up on the way back. It was 97 degrees and I completely crapped out.  Live and learn.

I had intended to do a second loops--but I had completely blown up! This was the first truly hot day this year.  Boy I got to get this heat thingy nailed down.

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

wieczynski's Training Log


 May 2009 
SunMonTueWedThuFriSat
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3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 
Time
Distance
Time
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