Lafayette,CA 
Today
Partly Cloudy High 59FLow 53F
  • Temp: 55F
  • Hum: 93%
  • W: 0mph N
SUNDAY
Cloudy
High 64F
Low 55F
MONDAY
Sunny
High 70F
Low 58F
TUESDAY
Sunny
High 71F
Low 52F
WEDNESDAY
Partly Cloudy
High 72F
Low 54F
Swim
  • 1h 05m
  • 2750.00 yards
  • 02m 22s /100 yards

1h 00m 2750.00 yards -----


Swim 1:00
WU: 200 swim,
200 pull,
100 kick,
3 x 50 (15") Swim Golf

MS:
Position Progression: 8 x {2 x 50 (15")}. Each set of two 50's is a Step in Position Progression.
2 x 50 (15") Swim Golf
Propulsion Progression:
5 x {2 x 50 (15")}. Each set of two 50's is a Step in the Propulsion Progression
100 easy
2 x 50 (15") Swim Golf.
6 x 50 (20") as 25 Strong, 25 Easy
CD: 200 easy.

12 hours at work today--starting with a meeting a 7:00.  I ended up swimming at about 7:30 or so.   Long day---I'm beat.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Run
  • 28m 02s
  • 3.17 miles
  • 08m 50s /Mi
Swim
  • 40m
  • 2000.00 yards
  • 02m /100 yards

I ran at lunch--just the recovery run for yesterday.  Just a flat run at level Z2 at work.  It was smoking hot.


I ended up swimming with FOMO at the Lakewood lake.   Great swim--time and distance are an estimate.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike #1
  • 1h 00m 19s
  • 21.48 miles
  • 21.37 Mi/hr
Bike #2
  • 20m 04s
  • 6.78 miles
  • 20.27 Mi/hr
Bike #3
  • 15m
  • 4.60 miles
  • 18.40 Mi/hr
Sport
  • Stretching
  • 05m

I did my first attempt of getting my threshhold test done today.  BLOWN!   Not a problem.  I pulled the trigger before I was competely spent.  I'll try again after work.


After work I redid the test.  The test was 2X20' (2').  The threshold watts are below the last test (222 vs. 235 or a 5.5% drop.). This isn't a surprise as my bike has suffered in May.  I did use my powertap--which was within 2 watts of the compu-trainer.  That does give you comfort that my toys are working. 

I need to fix the biking this next month.

Duration: 42:00 (42:00)
Work: 555 kJ
TSS: 62.7 (intensity factor 0.946)
Norm Power: 222
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.739 mi

 

Interesting. 

42 Minute Time Test--Entire workout (220 watts):

 

Min Max Avg
Power: 0 324 220 watts
Cadence: 48 166 97 rpm
Speed: 14.8 23.9 22.5 mph
Pace 2:31 4:03 2:40 min/mi
Hub Torque: 0 98 64 lb-in
Crank Torque: 0 289 197 lb-in

  • Health data: Sleep: 3 Stress: 3 Fatigue: 3 Overall Workout: 2
Sport
  • Stretching
  • 10m

I ended up moving my other day of rest this week (Sunday) to today to recover.

  • Health data: Sleep: 3 Stress: 1 Soreness: 2 Fatigue: 3 Sick: 1 Overall Workout: 3
Sport #1
  • Stretching
  • 15m
Sport #2
  • Wii Fit
  • 30m

Day off!  I did 30 minutes of Yoga on the WIIFit.   Boy--my flexibility/strength building I have done on this has disappears.  I need to do more here.


Day off!

General Prep, Week 4: intial HR, Pace, and FTP testing. Expect yourself to take a couple times to get these tests "right."

Week's goals:
1. Fourth week of cycle, first testing week! Members should use the EN Data Tool (see workout on Monday) to track data and manage zones.
2. Extra rest is critical this week, you are doing a lot of intensity and will need to recover before the next cycle begins.
3. Consider a massage or yoga class for recovery this week.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 1
Bike #1
  • 22m 44s
  • 5.36 miles
  • 14.15 Mi/hr
Bike #2
  • 30m
  • 9.22 miles
  • 18.44 Mi/hr
Bike #3
  • 50m 33s
  • 16.96 miles
  • 20.13 Mi/hr
Run
  • 30m 07s
  • 2.97 miles
  • 10m 08s /Mi

Arrrrgggg.....  More bike problems.  Ok I figured out why yesterday's bike ride sucked. When the week was exchanged, the brakes were not moved--so the fricken wheel was dragging.  AARRRGGG.  

Today the plan was do to a couple of loops of the bears and then run.  Instead, the fricken bike would drop the chain everytime I went into the granny gear. AARRRRRGGGGG. Not the way to tackle hills.  So I went back and did the rest of the workout on the Computrainer. Maybe I'll get Jason to look at the bike tomorrow at work.


I decided to get more hill runs in in prep for Vineman.   So I did my hilly run after dinner--including crossing over Deer Hill Road.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 3h 35m 01s
  • 55.37 miles
  • 15.45 Mi/hr

What a crappy ride.  I rode with the forward motion people and got seriously dropped.  I was completely spent, but continued the ride down to Livermore in wind.    I kept repeating in my mind, "the wind is my friend, the wind is my friend."   It wasn't helped by the fact that my bike would not go into it's big gear.  At one point I fixed it--so that it would not go to the little ring either!

My right foot (different one from the one last year) is in a little pain.  It feels like I hurt it stretching. I'll watch it and may flake on the run later today. 

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

wieczynski's Training Log


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