Lafayette,CA 
Today
Moderate rain High 65FLow 49F
  • Temp: 63F
  • Hum: 70%
  • W: 9mph SSW
SATURDAY
Sunny
High 65F
Low 48F
SUNDAY
Sunny
High 69F
Low 50F
MONDAY
Sunny
High 70F
Low 49F
TUESDAY
Sunny
High 75F
Low 53F

Baseball and swim team = no workout again.

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

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.

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

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      
 
Time
Distance
Time
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals