Tri Tri Tri Again

Lafayette,CA 
Today
Partly Cloudy High 69FLow 48F
  • Temp: 68F
  • Hum: 39%
  • W: 14mph W
THURSDAY
Sunny
High 72F
Low 49F
FRIDAY
Patchy light rain
High 61F
Low 43F
SATURDAY
Sunny
High 64F
Low 47F
SUNDAY
Overcast
High 67F
Low 49F

Saturday - July 11

Bike #1
  • 3h 19m 10s
  • 46.93 miles
  • 14.14 Mi/hr
Bike #2
  • 11m 31s
  • 2.14 miles
  • 11.15 Mi/hr
Sport
  • Stretching
  • 10m

I had my long ride today.  Today's goal was hills.  We can check that off.  5,576 of climbing. 

I biked from my house to Happy Valley then to the three bears and back via Happy Valley.  Next, I headed over Deer Hill Road and through Walnut Creek via Mount Diablo Blvd.   I took the trail to Wigget and then headed up Mount Diablo for a while (about 900 feet of climbing).

I was hoping to get 2K more, but it did not happen--not enough water/nutrition and ...  Ok truth be told I was spent and I had my time in the saddle done.  So I bagged it. 

Aftwards I headed to work, showered and headed to the kids swim meet. 

http://connect.garmin.com/activity/8572751

 

 

Min Max Avg
Power: 0 565 172 watts
Heart Rate: 89 165 135 bpm
Cadence: 29 178 88 rpm
Speed: 0 34.4 14.1 mph
Pace 1:45 0:00 4:15 min/mi
Hub Torque: 0 517 113 lb-in
Crank Torque: 0 995 176 lb-in

 

 

Duration: 3:21:41 (3:31:31)
Work: 2046 kJ
TSS: 272.4 (intensity factor 0.907)
Norm Power: 201
VI: 1.17
Pw:HR: 9.68%
Pa:HR: -5.75%
Distance: 47.208 mi
 

Entire workout (172 watts):

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

Friday - July 10

Run
  • 1h 25m 03s
  • 9.98 miles
  • 08m 19s /Mi

I ended up doing my long run--I think I shorted myself by maybe 4 minutes/ 1/2 mile as I turned the garmin off at an intersection and then started back up again afterwards.   I'll readjust it tonight.  I had a hard time holding Z2 after the Z3 intervals.

Good think is that it wasn't until about mile six that I thought about my ankle.  I guess it is better--no pain. Good stuff.

http://connect.garmin.com/activity/8504988

Forerunner305 [Run]:

Duration: 1:25:07 (1:26:24)
Work: n/a
rTSS: 122 (0.878)
NGP: 8:03 (199.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 2.97%
Distance: 9.984 mi
Elevation Gain: 1581 ft
Elevation Loss: 1610 ft
Grade: -0.1 % (-28 ft)

Min Max Avg

Heart Rate: 79 168 152 bpm
Speed: 2:45 0:00 8:24 min/mi
Altitude: 56 231 119 ft

 

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

Thursday - July 9

Swim
  • 35m
  • 1600.00 yards
  • 02m 11s /100 yards

I ended up working all day and did not get my long run today.  I ended up swimming at Lakewood with Jason and the forward motion people.  Good stuff.

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

Wednesday - July 8

Bike
  • 1h 06m 44s
  • 15.12 miles
  • 13.59 Mi/hr
Run
  • 21m
  • 2.30 miles
  • 08m 24s /Mi
Sport
  • Stretching
  • 10m

I biked up to Mount Diablo State Park and did a couple of hill repeats to the 1,000 foot range.   On the way back down I tried to keep the watts toward the higher end of my range.

I will try to run later today depending on how my ankle feels.   Wish me luck.

Entire workout (186 watts):

Duration: 1:12:47 (1:17:44)
Work: 790 kJ
TSS: 111.3 (intensity factor 0.97)
Norm Power: 215
VI: 1.16
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.057 mi

Min Max Avg
Power: 0 544 186 watts
Cadence: 31 209 91 rpm
Speed: 0 35.1 13.4 mph
Pace 1:43 0:00 4:28 min/mi
Hub Torque: 0 396 122 lb-in
Crank Torque: 0 1177 182 lb-in


 I did my run today--but left the garmin at work.  Not good.  Time is an estimate

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

Tuesday - July 7

Bike #1
  • 31m 01s
  • 9.92 miles
  • 19.19 Mi/hr
Bike #2
  • 12m 48s
  • 4.00 miles
  • 18.76 Mi/hr
Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

200 free
200 kick
200 pull
5X100 drill
4X200 (Alt free/pull)
2X100 (Alt free/pull)

Swim class on Tuesday.  Good stuff.  My side that I pulled last week did not bother me.


I ended up swapping the run out for time on the trainer.  I thought I would give my ankle one more day to recover.  I bike 30 minutes on the flat course and then did the rest of the set on the vineman 70.3.

Entire workout (178 watts):

Duration: 31:01
Work: 331 kJ
TSS: 36.1 (intensity factor 0.835)
Norm Power: 185
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.919 mi

Min Max Avg
Power: 21 281 178 watts
Cadence: 73 99 91 rpm
Speed: 0.2 22.1 19.2 mph
Pace 2:43 241:24 3:08 min/mi
Crank Torque: 23 255 166 lb-in

 

Entire workout (189 watts):

Duration: 12:48
Work: 145 kJ
TSS: 16.9 (intensity factor 0.889)
Norm Power: 197
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.002 mi
Elevation Gain: 326 ft
Elevation Loss: 82 ft
Grade: 1.2 % (244 ft)

Min Max Avg
Power: 97 385 189 watts
Cadence: 70 99 85 rpm
Speed: 8.1 25.5 18.8 mph
Pace 2:21 7:22 3:12 min/mi
Altitude: 0 245 143 ft
Crank Torque: 83 395 189 lb-in

 

 

 

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

Monday - July 6

Bike
  • 22m
  • 6.00 miles
  • 16.37 Mi/hr

 My son Layton didn't get his chores done this week (or last week) and we went to the dump this morning  before work.  This meant no swim for me.  Instead after his baseball game I got 22 minutes in on the bike. Just a simple recovery ride.

Entire workout (126 watts):

Duration: 22:03
Work: 204 kJ
TSS: 17.9 (intensity factor 0.699)
Norm Power: 155
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.003 mi
Elevation Gain: 506 ft
Elevation Loss: 349 ft
Grade: 0.5 % (169 ft)

Min Max Avg
Power: 0 228 154 watts
Cadence: 60 99 84 rpm
Speed: 0 24.1 16.5 mph
Pace 2:29 0:00 3:38 min/mi
Altitude: -19 196 82 ft
Crank Torque: 0 236 156 lb-in

 

 

 

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

Sunday - July 5

Swim
  • 50m
  • 2600.00 yards
  • 01m 55s /100 yards
Bike
  • 2h 34m 56s
  • 36.24 miles
  • 14.03 Mi/hr

I ended up swimming a Shadow Cliffs doing the inner loop after four laps in the lap section.  Then I biked to Del Valle and back with a side trip up 84.  It was howling windy.  Good practice.  I'm not good at descending in the wind.  I felt great on the hills.  I felt like I was biking under control.

Total elevation 2,704.

Entire workout (165 watts):

Duration: 2:34:56 (2:48:24)
Work: 1500 kJ
TSS: 181.9 (intensity factor 0.849)
Norm Power: 189
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 36.237 mi

Min Max Avg

Power: 0 604 165 watts
Cadence: 29 222 92 rpm
Speed: 0 32.2 14.2 mph
Pace 1:52 0:00 4:14 min/mi
Hub Torque: 0 362 97 lb-in
Crank Torque: 0 951 161 lb-in

 

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

wieczynski's Training Log


 July 2009 
SunMonTueWedThuFriSat
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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 
 

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