Lafayette,CA 
Today
Moderate rain High 59FLow 50F
  • Temp: 54F
  • Hum: 93%
  • W: 0mph N
SUNDAY
Cloudy
High 55F
Low 48F
MONDAY
Partly Cloudy
High 65F
Low 51F
TUESDAY
Sunny
High 64F
Low 49F
WEDNESDAY
Partly Cloudy
High 69F
Low 48F

RACE REPORT FROM LAST WEEK OUT!

I got up at 3:45 to start my trek with Danette back to the bay area.  We got to the airport with about 2 minutes to spare to get onto our 9 person airplane!  I had the isle and the window.  It was pretty bumpy--but not bad by their standards.  

We got back to the bay area just in time to run to Dennae's last set in volleyball and Layton's last inning.  I'm spent--no workout for me.

Volume wise, I'm in trouble this week. I need to bike, swim and run tomorrow big time.  Maybe I'll do a brick and then swim in the afternoon.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Sick: 1
Run
  • 1h 12m 06s
  • 8.13 miles
  • 08m 52s /Mi

I ran along a country road with traffic going by at 55+ mile per hour in Artesia.  The altitude was 3500 feet so I took the run pretty easy.  It was about 85 degrees when I began the run this morning.  There was no humity, but it still was a tough run.  Especially with all of the crap that I ate yesterday.  Frankly, I had too much wine too.  But I got it done--even thought the speed was sub Z2.  

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

Logan graduated today!  Woo Hoo.

It was a day of eating.   I started with eggs and bacon. Also, I had a bunch of donuts. Then, I got Long Johns Silvers fish with a root beer float.  For dinner I got chicken fried steak with mash potatoes and fried mozzarella. Also, I eat about a can of pringles too.  After dinner we drank a couple of bottle of wine.

Tomorrow, it is back to a normal day of eating (or at least more normal).

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 1
Bike
  • 1h 00m
  • 18.76 miles
  • 18.76 Mi/hr

I'm off to New Mexico for my son's graduation from the Border Patrol.  I knocked off my bike, but not the brick piece before leaving.  Workout included 2X15 (crap it should have been 20s) at 95% of threshold.

Entire workout (195 watts):

 

Duration: 1:00:00
Work: 713 kJ
TSS: 76.9 (intensity factor 0.877)
Norm Power: 206
VI: 1.04
Pw:HR: 100%
Pa:HR: 100%
Distance: 18.763 mi

Min Max Avg
Power: 0 279 198 watts
Heart Rate: 47 147 133 bpm
Cadence: 9 97 85 rpm
Speed: 0 23.5 19.0 mph
Pace 2:33 0:00 3:09 min/mi

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 34m
  • 1800.00 yards
  • 01m 53s /100 yards

Workout 1
Swim 1:00
WU: 200 swim, 200 pull
MS: 6 x 200 (15")
Pull @ T-Pace + 5"
CD: 200 easy swim

Run
  • 37m
  • 4.11 miles
  • 09m /Mi

Workout 2
Run 0:30
WU: 10' easy @ z1/ LRP.
MS: 6-8 x 30" strides, remainder of run @ z1-2/LRP-MP as you feel.
WD: 5' easy.
Strides Workout: Added in Race Prep Phase to build volume through frequency, not mega long mileage. Strides are short, fast runs done at a "comfortable sprint" pace (i.e. as fast as you can go without losing good form.)

If Monday was the 50 day swimming, today was the 200 day!   I felt really strong today. 


After helping out with Layton's baseball team and dropping Dennae at volleyball, I headed up on the Lamorinda Trail for my run.  As part of the run I did 6 sets of strides (paces of 5:30, 5:35, 5:21, 5:10, 5:48, 5:51).  I really pushed it about strides 4 & 5.  My right quad was really tight

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Run
  • 1h 09m
  • 8.00 miles
  • 08m 38s /Mi

Run 1:00
WU: 15' easy, including 4 x 30"
strides.
MS: 2-3 x 1 mile (4') @ z4-5/TP
WD: 5' easy. You can keep these Monday Runs to the "work" portion only..i.e. if it takes only 45' to do
the workout, you can stop there.

Swim
  • 1h 05m
  • 3300.00 yards
  • 01m 58s /100 yards

Swim 1:00 AE1c

WU: 200 swim, 200 pull

MS: 40 x 50 (10"), as odds Hard, evens
Easy. 100 easy swim.
2 x 300 (15") pull, Steady with excellent stroke.

CD: 200 easy swim

I started the 12 week program for the Vineman HIM today.  I had a great run--except I shut the garmin off at a stop light.  I missed about 1/2 of higher intensity run.  

I did two Z4 intervals for a mile each with 4' recovery. I was slightly slower than I should have been on the first mile. I was faster on the second interval.   Good run. 


I did the "endless" 50 swim workout today! The biggest challenge was counting the laps!  I'm sure I screwed that up--my guess is I undercounted.


Race Prep, Week 1--- Custom Please visit the Tools tab at Endurance Nation to download the support docs for your plan. See the Training Plan Help Files section

Week's goals:
1. Week 1 - Read The Book, and the Training Support Doc. We begin the Race Prep Phase. Time to revisit your calendar and plan out your Race Sim Rides as well as consider an epic week (#9).
2. Focus Point: Swim Technique. Additional overall fatigue will impact your ability to swim well, use technique focus to keep speed up when the energy drops!
3. With move to Race Prep, note the changes in run workouts / frequency as we enter this critical prep phase.

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

Day of rest.

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

wieczynski's Training Log


 May 2009 
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