Lafayette,CA 
Today
Partly Cloudy High 65FLow 44F
  • Temp: 48F
  • Hum: 86%
  • W: 4mph SE
SATURDAY
Sunny
High 60F
Low 49F
SUNDAY
Moderate rain at times
High 59F
Low 49F
MONDAY
Light rain shower
High 55F
Low 48F
TUESDAY
Sunny
High 60F
Low 48F
Swim
  • 53m
  • 2500.00 yards
  • 02m 07s /100 yards

Workout 1
Swim 1:00

WU: 200 swim,
200 pull

MS: 6 x 200 (15") Swim @ T-Pace + 5",
100 easy,
then 6 x 100 swim (20") @ Tpace minus 3-5"

CD: 200 easy swim

I worked at lunch on my swim stroke.  It is coming together.  Good news is less effort and more speed than normal.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Run
  • 1h 21m 36s
  • 9.35 miles
  • 08m 44s /Mi

Workout 1
Run 1:30

WU: 35' z1/LRP

MS: 2 x 1 mile @ z4-5 / TP (full recovery),
remainder of run time is z1-2/LRP-MP as you feel.

CD: 5' easy jogging / walking.

Sport #1
  • Stretching
  • 08m
Sport #2
  • Walking
  • 10m

I woke up late today--so I did my run at lunch today.   Good run.  I felt like I did a decent job of keeping my pace at where it need to be today.  2X1 mile @ Z4 were at 7:43, 7:34. I wore my shiny new shoes!  

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike
  • 32m 20s
  • 9.99 miles
  • 18.53 Mi/hr
Swim
  • 1h 00m
  • 1421.70 yards
  • 04m 13s /100 yards
Sport
  • Stretching
  • 15m

I had TRI swim class today.  I worked on three things.   Not crossing over, gliding and hip rotations.  I'm just a slow learner.  I have had probably 6 different swim coaches over the years and things are finally starting to click.   And it isn't like any of them are poor coaches--it is just me!


I tried to do another bike time test.  I'm trying to hold my prior levels.  I this about the third time that I have blown up.  I think it is a message that my bike fitness isn't where it was.  I need to get humming.

Entire workout (188 watts):

Min Max Avg
Power: 125 312 188 watts
Heart Rate: 95 155 133 bpm
Cadence: 74 102 89 rpm
Speed: 14.4 21.9 18.5 mph
Pace 2:44 4:11 3:14 min/mi

 

Duration: 32:20
Work: 365 kJ
TSS: 38.1 (intensity factor 0.841)
Norm Power: 198
VI: 1.05
Pw:HR: 0.15%
Pa:HR: 6.12%
Distance: 9.987 mi

 

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

wieczynski's Training Log


 May 2009 
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