Tri Tri Tri Again

Lafayette,CA 
Today
Patchy rain nearby High 70FLow 49F
  • Temp: 62F
  • Hum: 78%
  • W: 4mph SSW
TUESDAY
Sunny
High 70F
Low 51F
WEDNESDAY
Sunny
High 76F
Low 56F
THURSDAY
Sunny
High 75F
Low 57F
FRIDAY
Patchy rain nearby
High 74F
Low 55F

Monday - May 25

Swim
  • 40m
  • 2000.00 yards
  • 02m /100 yards
Run
  • 51m 07s
  • 5.62 miles
  • 09m 06s /Mi
Sport
  • Stretching
  • 25m

Today was the last day of the Epic weekend.  I swam 2K with the team and then ran 5.5 miles.  I am really fricken sore.  I foam roller-ed to the point of crying!  Ok almost crying.

I swam with John, Aaron and Dan swam at Shadow Cliff, I could not sight worth beans and I was pretty cooked. I only swam 2K.   Later Josh, John and I ran at the Iron Horse Trail.

Great training!  The guys I was training with are studs. 

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

Sunday - May 24

Bike
  • 5h 40m 29s
  • 81.36 miles
  • 14.34 Mi/hr

Long ficken day.  Part II of the epic weekend.  We started in Danville and back to Calavaras to San Jose to Sierra Road and then back.  Tough fricken day.    Sierra Road is the highest climb of the Tour of California.  It was one of the toughest hills and one of the toughest rides I have ever done.  I'll write more when I have the strength.

Here is the elevation profile

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

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

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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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