Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 82FLow 57F
  • Temp: 61F
  • Hum: 83%
  • W: 9mph SSW
THURSDAY
Sunny
High 82F
Low 57F
FRIDAY
Sunny
High 86F
Low 57F
SATURDAY
Sunny
High 86F
Low 57F
SUNDAY
Sunny
High 82F
Low 57F

Sunday - June 21

Bike
  • 2h 49m 08s
  • 36.91 miles
  • 13.09 Mi/hr
Run
  • 18m 49s
  • 2.11 miles
  • 08m 55s /Mi
Sport
  • Stretching
  • 20m

Happy fathers day to the fathers.  I biked after breakfast from Lafayette to Canyon to Skyline.  Then I headed  Grizzly Peaks to the 3 Bears (I did four) and then I headed back home over Happy Valley.  Tons of hill. 

I got back and did a 20 minute run. 

Entire workout (185 watts):

Min Max Avg
Power: 0 625 185 watts
Heart Rate: 85 161 134 bpm
Cadence: 29 183 87 rpm
Speed: 0 36.7 13.2 mph
Pace 1:38 0:00 4:33 min/mi
Hub Torque: 0 554 130 lb-in
Crank Torque: 0 879 190 lb-in

Duration: 2:49:08 (3:35:49)
Work: 1853 kJ
TSS: 266 (intensity factor 0.977)
Norm Power: 217
VI: 1.17
Pw:HR: 3.32%
Pa:HR: -5.14%
Distance: 36.907 mi

Good Day 

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

Saturday - June 20

Run #1
  • 18m 28s
  • 2.12 miles
  • 08m 43s /Mi
Run #2
  • 09m 24s
  • 1.34 miles
  • 07m 01s /Mi
Run #3
  • 07m 09s
  • 0.80 miles
  • 08m 56s /Mi
Run #4
  • 08m 34s
  • 1.09 miles
  • 07m 52s /Mi

Run 1:00
Warm Up: 15' including 4 x 30" at 5k pace.

Main Set:
Run a 5k Time Trial. Find a relatively flat course (or track) for your test. Goal is to hold a pace you can sustain for the full duration of the test without blowing up and without having a lot left to kick at the end. The ideal course is one you can test on repeatedly.

Warm Down: Walking, jogging as needed, etc.

Get average HR for test, this is your Lactate Threshold HR used to calculate HR training zones. Go to ENData Tool to calculate Vdot and training paces. Bonus if you can record miles splits for this test.

You might have difficulty selecting the proper pace in your initial testing exploits; give yourself time. If you really mess up, you might have to stop and retest later in the day (or week).

Sport #1
  • Stretching
  • 20m
Sport #2
  • Walking
  • 15m

I tried the 5K time test twice today.  No such luck---I just did not have it.  

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

Friday - June 19

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

Thursday - June 18

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

Wednesday - June 17

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

Tuesday - June 16

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

Monday - June 15

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

wieczynski's Training Log


 June 2009 
SunMonTueWedThuFriSat
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14 15 16 17 18 19 20
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