Tri Tri Tri Again

Lafayette,CA 
Today
Patchy rain nearby High 71FLow 53F
  • Temp: 65F
  • Hum: 78%
  • W: 14mph SSW
SUNDAY
Sunny
High 70F
Low 49F
MONDAY
Sunny
High 72F
Low 49F
TUESDAY
Sunny
High 73F
Low 55F
WEDNESDAY
Sunny
High 82F
Low 57F

Monday - May 4

Run
  • 20m
  • 2.33 miles
  • 08m 34s /Mi
Swim
  • 1h 00m
  • 1300.00 yards
  • 04m 37s /100 yards

Ok.  So I'm doing a plan change up. Since my body is aching and my schedule is hell, I'm going swap Monday with Tuesday.  Today was the kids first day at swim--my wife and I went to watch and see our "summer friends."

Also, I started my month long Tri Swimming class.  The first class the instructor (Lisa) pointed out that I was crossing over on the hand positions.  I need all the help I can get and she is on top of it all!  I made the corrections and my stroke count seemed to improve.  Good stuff.

Swim was 400 drills, 6X75 (kick, drill, swim) and 10X50s.  I think the volume is pretty short with lots of breaks.  My goal is to work on form and push the aerobics.  I may need to get an extra swim in each week.

My hip flexors have been tight and cramping all week long. So I took it easy on todays run, which was on the tread mill (bech).  I only ran for 20 minutes and did not do any strides--which is where I think I stretched it out too much.

It will be a interesting week--I need to figure out how I'm going to get the Sunday workout in on mother's day. hmmmm. It will be a week of mixing everything up.

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

Sunday - May 3

Bike #1
  • 15m
  • 4.50 miles
  • 18.00 Mi/hr
Bike #2
  • 1h 48m
  • 31.24 miles
  • 17.35 Mi/hr
Run
  • 13m 41s
  • 1.53 miles
  • 08m 56s /Mi

I did 2X15 @ Z4 (236 & 223 normalized power).  Also, 2X15 at 188 to 200 range (192 & 191).  For what ever reason my computer did not capture the results of the first 15 minutes of warming up.  Overall normalized watts is 197 watts.  This ride kicked my butt.  I still feeling tired from the travel this week.  My inter quads  cramped up on the what was supposed to be the third set of 15 minutes.  I cut it short and spun to recover. 

However I did get a brick run in.  I started off very strong, but my back was really cramping up.  My nutritrion has sucked this week and I paid the price.

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

Saturday - May 2

RACE REPORT FROM LAST WEEK OUT!

I got up at 3:45 to start my trek with Danette back to the bay area.  We got to the airport with about 2 minutes to spare to get onto our 9 person airplane!  I had the isle and the window.  It was pretty bumpy--but not bad by their standards.  

We got back to the bay area just in time to run to Dennae's last set in volleyball and Layton's last inning.  I'm spent--no workout for me.

Volume wise, I'm in trouble this week. I need to bike, swim and run tomorrow big time.  Maybe I'll do a brick and then swim in the afternoon.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Sick: 1

Friday - May 1

Run
  • 1h 12m 06s
  • 8.13 miles
  • 08m 52s /Mi

I ran along a country road with traffic going by at 55+ mile per hour in Artesia.  The altitude was 3500 feet so I took the run pretty easy.  It was about 85 degrees when I began the run this morning.  There was no humity, but it still was a tough run.  Especially with all of the crap that I ate yesterday.  Frankly, I had too much wine too.  But I got it done--even thought the speed was sub Z2.  

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

Thursday - April 30

Logan graduated today!  Woo Hoo.

It was a day of eating.   I started with eggs and bacon. Also, I had a bunch of donuts. Then, I got Long Johns Silvers fish with a root beer float.  For dinner I got chicken fried steak with mash potatoes and fried mozzarella. Also, I eat about a can of pringles too.  After dinner we drank a couple of bottle of wine.

Tomorrow, it is back to a normal day of eating (or at least more normal).

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 1

Wednesday - April 29

Bike
  • 1h 00m
  • 18.76 miles
  • 18.76 Mi/hr

I'm off to New Mexico for my son's graduation from the Border Patrol.  I knocked off my bike, but not the brick piece before leaving.  Workout included 2X15 (crap it should have been 20s) at 95% of threshold.

Entire workout (195 watts):

 

Duration: 1:00:00
Work: 713 kJ
TSS: 76.9 (intensity factor 0.877)
Norm Power: 206
VI: 1.04
Pw:HR: 100%
Pa:HR: 100%
Distance: 18.763 mi

Min Max Avg
Power: 0 279 198 watts
Heart Rate: 47 147 133 bpm
Cadence: 9 97 85 rpm
Speed: 0 23.5 19.0 mph
Pace 2:33 0:00 3:09 min/mi

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

Tuesday - April 28

Swim
  • 34m
  • 1800.00 yards
  • 01m 53s /100 yards

Workout 1
Swim 1:00
WU: 200 swim, 200 pull
MS: 6 x 200 (15")
Pull @ T-Pace + 5"
CD: 200 easy swim

Run
  • 37m
  • 4.11 miles
  • 09m /Mi

Workout 2
Run 0:30
WU: 10' easy @ z1/ LRP.
MS: 6-8 x 30" strides, remainder of run @ z1-2/LRP-MP as you feel.
WD: 5' easy.
Strides Workout: Added in Race Prep Phase to build volume through frequency, not mega long mileage. Strides are short, fast runs done at a "comfortable sprint" pace (i.e. as fast as you can go without losing good form.)

If Monday was the 50 day swimming, today was the 200 day!   I felt really strong today. 


After helping out with Layton's baseball team and dropping Dennae at volleyball, I headed up on the Lamorinda Trail for my run.  As part of the run I did 6 sets of strides (paces of 5:30, 5:35, 5:21, 5:10, 5:48, 5:51).  I really pushed it about strides 4 & 5.  My right quad was really tight

  • 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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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