Lafayette,CA 
Today
Sunny skies High 92FLow 56F
  • Temp: 80F
  • Hum: 22%
  • W: 7mph SSW
THURSDAY
Sunny skies
High 75F
Low 53F
FRIDAY
Partly cloudy skies
High 68F
Low 53F
SATURDAY
Sunny skies
High 67F
Low 53F
SUNDAY
Partly cloudy skies
High 69F
Low 54F
Run #1
  • 15m 31s
  • 1.58 miles
  • 09m 49s /Mi
Run #2
  • 22m
  • 3.11 miles
  • 07m 04s /Mi
Sport #1
  • Stretching
  • 08m
Sport #2
  • Walking
  • 25m

I got a new personal best on my 5K time trial.  22:00.  Mile 3 was extremely tough--to borrow an American Idol phrase, my pacing was pitchy.  On my last half mile, a bunch of high school kids were starting there run and one ran into me.  I after 2.75 miles or so, I wasn't going to slow down or stop.  No fricken way.

Paces on strides (5:35, 5:41, 5:50, 5:57)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 1h 00m
  • 2000.00 yards
  • 03m /100 yards

Swim class today.  200 swim, 200 kick, 300 pull, 5X50 golf, 25/25, 25/50, 25/75, 25/100, 4X50, 50 cooldown.  Also we video tapped out stoke. 

My stroke was really tight today. I just did not feel smooth in the water up until the 4X50s.   Not everyday can be a 'a' day... :-(

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 1h 24m 19s
  • 19.05 miles
  • 13.56 Mi/hr
Sport #1
  • Stretching
  • 08m
Sport #2
  • Walking
  • 05m

I did my Mount Diablo junction ride (2300 feet of climbing) this morining. I did it without an buddy.  It started slow, but I got the entire loop done in 1:24--which is pretty good. I probably gave back about a minute on Wiget dealing with cars by the school. 

I ran out of time for the brick run--which I might do today at Layton's baseball practice.

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

wieczynski's Training Log


 May 2009 
SunMonTueWedThuFriSat
      1 2
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
  • The North Face Endurance Challenge - 50 Mile (Run)
    12/3/2016 Sausalito, California
  • September's totals
  • August's totals
  • 2016 totals
  • 2015 totals