Lafayette,CA 
Today
Sunny High 68FLow 49F
  • Temp: 67F
  • Hum: 61%
  • W: 8mph W
TUESDAY
Sunny
High 64F
Low 48F
WEDNESDAY
Sunny
High 62F
Low 43F
THURSDAY
Sunny
High 55F
Low 40F
FRIDAY
Sunny
High 57F
Low 42F
Run
  • 1h 15m 29s
  • 8.65 miles
  • 08m 44s /Mi

Run 1:20
WU: 30' z1/LRP
MS: 15' z2/MP,
10' z1/ LRP,
2 x 5' z3/HMP (5')

CD: Remainder is z2/MP

During General Prep, this long run will sit at 80 mins with different flavors of intensity. If you need to build into a 80' run, do so over the first 3 weeks as 60', 70', 80', recovery week, then build again per the schedule. Do your best to keep the "work" portion of the main set intact.

Sport
  • Stretching
  • -----

First major run on the 20 week Ironman Program.  The volume is down from what I was doing. However it was a tough run. I bet it is just taking me longer (ok I know) to recover from this weekend than normally.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
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

wieczynski's Training Log


 May 2009 
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31      
 
Time
Distance
  • December's totals
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