Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 88FLow 63F
  • Temp: 87F
  • Hum: 22%
  • W: 15mph W
SUNDAY
Sunny
High 88F
Low 62F
MONDAY
Sunny
High 94F
Low 62F
TUESDAY
Sunny
High 88F
Low 62F
WEDNESDAY
Sunny
High 80F
Low 58F

Saturday - May 23

Bike
  • 4h 53m 22s
  • 80.63 miles
  • 16.49 Mi/hr
Run
  • 20m 30s
  • 2.27 miles
  • 09m 02s /Mi
Sport
  • Stretching
  • 25m

I biked with EN the Vineman HIM course and then more.  I signed up to do 70 and then was going to do 112, but I just did not have it today.  Settled for 80 miles and then a brick run.

My take away was that I was impressed how the people on race rehearsal were really watching their watts and making sure that they did not spike.  On the otherhand, I pushed it too much and paid the price toward the end of the ride.  I did a better job staying in the aero position (ok until mile 56).   I still need more work on that.  The brick was tough on the back.   I did stretch out for 25 minutes or so.

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

Friday - May 22

Swim
  • 1h 00m
  • 2900.00 yards
  • 02m 04s /100 yards

Ok this is the beginning my epic training weeked.  I joined a bunch of Endurance Nation + FoMo people in a open water swim at Shadow Cliffs. Great swim followed by dinner at the Hopyard.

Tomorrow is it 112 mile ride (and maybe run).  Sunday is a 60 to 80 mile ride.  Monday is an open water swim and run.   Should be an interesting weekend.

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

Thursday - May 21

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

Wednesday - May 20

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

Tuesday - May 19

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

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

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      
 

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