Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 81FLow 51F
  • Temp: 55F
  • Hum: 80%
  • W: 6mph SSE
THURSDAY
Sunny
High 77F
Low 50F
FRIDAY
Sunny
High 69F
Low 50F
SATURDAY
Sunny
High 76F
Low 49F
SUNDAY
Sunny
High 74F
Low 49F

Monday - July 13

Sport #1
  • Stretching
  • 07m
Sport #2
  • Walking
  • 15m
Sport #3
  • Wii Fit
  • 30m

Scheduled day off.  Woo Hoo.  Maybe some yoga later today. Maybe not.

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

Sunday - July 12

Bike
  • 2h 28m 21s
  • 34.96 miles
  • 14.14 Mi/hr
Run
  • 19m 39s
  • 2.20 miles
  • 08m 56s /Mi
Sport
  • Stretching
  • -----

Danette was not feeling well--so I bailed on my workout and took the kids to the swim meet.  They did great.  Both cut time off of their events.  Good stuff.

Aftwards I biked from home to Canyon and then to Skyline to Pinehurst.  I did three Pinehurst hill repeats and then headed back home.  Another 5,582 feet of climbing.   Also threw in a quick brick with 400 feet of climbing.

Bike  http://connect.garmin.com/activity/8664615

Run http://connect.garmin.com/activity/8664558

Entire workout (171 watts):

Duration: 2:29:11 (2:35:19)
Work: 1516 kJ
TSS: 200.5 (intensity factor 0.903)
Norm Power: 200
VI: 1.17
Pw:HR: n/a
Pa:HR: n/a
Distance: 35.319 mi

Min Max Avg
Power: 0 620 171 watts
Cadence: 29 215 87 rpm
Speed: 0 32.7 14.3 mph
Pace 1:50 0:00 4:12 min/mi
Hub Torque: 0 534 104 lb-in
Crank Torque: 0 1003 174 lb-in

 

Forerunner305 [Run]:

Duration: 19:40
Work: n/a
rTSS: 23.3 (0.815)
NGP: 8:40 (185.5 m/min)
Distance: 2.202 mi
Elevation Gain: 422 ft
Elevation Loss: 435 ft
Grade: -0.1 % (-12 ft)

Min Max Avg
Speed: 6:57 29:16 9:01 min/mi
Altitude: 295 453 354 ft

 

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

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

wieczynski's Training Log


 July 2009 
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19 20 21 22 23 24 25
26 27 28 29 30 31 
 

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