Lafayette,CA 
Today
Partly Cloudy High 64FLow 49F
  • Temp: 67F
  • Hum: 52%
  • W: 12mph SW
TUESDAY
Partly Cloudy
High 67F
Low 50F
WEDNESDAY
Partly Cloudy
High 72F
Low 51F
THURSDAY
Sunny
High 73F
Low 50F
FRIDAY
Patchy rain nearby
High 62F
Low 48F
Swim
  • 49m
  • 2200.00 yards
  • 02m 14s /100 yards

Workout 1
Swim 1:00

WU:
200 swim,
200 pull

MS:
6 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady with excellent stroke.

CD:
200 easy swim

Run
  • 57m 44s
  • 6.58 miles
  • 08m 46s /Mi

Workout 2
Run 1:00
WU: 15' easy, including 4 x 30" strides.

MS: 2-3 x 1 mile (4') @ z4-5/TP

WD: 5' easy.

Good swim this morning.  I ended up not having a pull bouy--so I just swam instead.  I worked on not crossing over my hands today.  However, I don't think I rotated enough based and my shoulders were a little sore by the end of the workout.  I still have a bit of the lingering cough from the travel.


I ran after work on the Moraga trail.  My hip was a little tight today, but did not bother me on the run at all.  I'm hopeful it is just blip.  I didn't push the stride like I did last week.  Strides were (6:14, 6:20, 6:31, 6:25).  I did 2X1 miles (7:42, 7:20) at Z4.

 Entire workout (8.77 min/mi):

Min Max Avg
Speed: 4:33 0:00 8:47 min/mi
Altitude: 245 514 377 ft

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

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
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

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
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

wieczynski's Training Log


 May 2009 
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