Tri Tri Tri Again

Lafayette,CA 
Today
Partly Cloudy High 69FLow 48F
  • Temp: 68F
  • Hum: 37%
  • W: 12mph W
THURSDAY
Sunny
High 72F
Low 49F
FRIDAY
Patchy light rain
High 61F
Low 43F
SATURDAY
Sunny
High 64F
Low 47F
SUNDAY
Overcast
High 67F
Low 49F

Saturday - May 30

I got the wrong cleat for the bike shoes + volley ball + baseball + oldest home  = no workout today.

Friday - May 29

Swim
  • 40m
  • 2000.00 yards
  • 02m /100 yards

100Swim 1:00
WU: 200 swim,
200 pull,
100 kick,
4 x 50 (10") Swim Golf

MS: 5 x 150 (20') descend 1-3, 4-5.
100 easy swim.
4 x 25 sprint with 30 secs rest,

CD:
200 easy swim

Weird day at work.  I started at 7:30 -- have meetings until 5:00.  I took an early lunch and swam.  Still working on stroke.  Good stuff.

Thursday - May 28

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

Wednesday - May 27

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

Tuesday - May 26

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

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

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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals