Lafayette,CA 
Today
Partly Cloudy High 60FLow 56F
  • Temp: 59F
  • Hum: 78%
  • W: 16mph S
MONDAY
Cloudy
High 60F
Low 54F
TUESDAY
Sunny
High 62F
Low 49F
WEDNESDAY
Sunny
High 64F
Low 49F
THURSDAY
Partly Cloudy
High 60F
Low 44F
Swim
  • 1h 00m
  • 900.00 yards
  • 06m 40s /100 yards

Love that speed today!   Actually, at the swim class we reviewed video taken Friday.  My take aways

1.  Don't kick so wide

2.  Keep head down--rotate more to help with the breathing

3.  More front quad swimming--focus on wider hands and delay my pull until the recovery hand goes past.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 2
Sport #1
  • Stretching
  • 25m
Sport #2
  • Walking
  • 15m

Unscheduled day off--rest & recovery from the weekend.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1
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
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
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
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
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

wieczynski's Training Log


 May 2009 
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31      
 
Time
Distance
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