Lafayette,CA 
Today
Cloudy High 65FLow 55F
  • Temp: 60F
  • Hum: 86%
  • W: 6mph SW
TUESDAY
Sunny
High 69F
Low 49F
WEDNESDAY
Sunny
High 64F
Low 48F
THURSDAY
Partly Cloudy
High 68F
Low 48F
FRIDAY
Sunny
High 58F
Low 40F

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
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31      
 
Time
Distance
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