Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 83FLow 58F
  • Temp: 62F
  • Hum: 80%
  • W: 4mph W
SATURDAY
Sunny
High 80F
Low 57F
SUNDAY
Sunny
High 80F
Low 58F
MONDAY
Sunny
High 78F
Low 58F
TUESDAY
Sunny
High 80F
Low 61F

Monday - May 18

Swim
  • 1h 00m
  • 1675.00 yards
  • 03m 35s /100 yards

Workout 1
Swim 1:00

WU: 200 swim,
200 pull

MS: 8 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady with excellent stroke.

CD: 200 easy swim
Optional, only if day off isn't necessary.

Sport #1
  • Stretching
  • 10m
Sport #2
  • Stretching
  • 05m

Swim class today.  200 swim, 100 kick, 200 pull, 8X 75 (kick, drill swim), 25/50, 50/100, 100/200.  I was really watching the form until I got to the 100/200 where I stopped rotating and focusing.
-----------------
I need to reflect on yesterday's learnings.  
-----------------
Ok, I overheated yesterday.  It was a very tough day. I pushed it on the bike (ie. intervals per the workout).  For the two hours I only drank 1 1/8 of an water bottle.  I did not have enough water pre-ride either.   Once I hit the brick, I started at a 8:10--8:20 pace pretty quick.  My game plan for bricks should be Z1 (ie. 9:30) for a couple of miles and then hit the Z2 level (8:10).   Instead, I tried to run other peoples run and I blew up.  

I need--

1.  Better hydration in the morning
2.  Be more disciplined on drinking on the ride.
3.  I need to get & use electrolites.

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

Sunday - May 17

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

Saturday - May 16

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

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

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      
 

Volume

Time
Distance

Actual vs Planned

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