Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 72FLow 52F
  • Temp: 53F
  • Hum: 83%
  • W: 7mph SW
FRIDAY
Patchy rain nearby
High 63F
Low 45F
SATURDAY
Partly Cloudy
High 65F
Low 49F
SUNDAY
Patchy rain nearby
High 65F
Low 46F
MONDAY
Sunny
High 74F
Low 48F

Wednesday - July 15

Bike
  • 53m 07s
  • 12.36 miles
  • 13.96 Mi/hr

After work I biked from Aetna to Mount Diablo Park to the 1000 feet mark. Generally I kept the watts under control.

1,162 ft of climbing

http://connect.garmin.com/activity/8908938

Entire workout (163 watts):

Duration: 54:36 (58:15)
Work: 525 kJ
TSS: 60.8 (intensity factor 0.824)
Norm Power: 183
VI: 1.12
Pw:HR: 19.85%
Pa:HR: -39.69%
Distance: 12.613 mi

Min Max Avg
Power: 0 627 163 watts
Heart Rate: 75 164 136 bpm
Cadence: 33 183 83 rpm
Speed: 0 33.3 14.0 mph
Pace 1:48 0:00 4:17 min/mi
Hub Torque: 0 426 102 lb-in
Crank Torque: 0 959 174 lb-in

 

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

Tuesday - July 14

Swim
  • 1h 00m
  • 1600.00 yards
  • 03m 45s /100 yards
Run
  • 40m 13s
  • 4.17 miles
  • 09m 38s /Mi

Swim class today. Broke my %^& googles.   Bah


Given additional thoughts it is good thing the google died today and not on Saturday. 

I had a slow Z1 / Z2 run at 6:00 today.  It was 92 degrees (or more) and I had crap for lunch (Carls Junior).  I wasn't trying to push this run either.  It is just about keeping the volume without intensity this week.

Forerunner305 [Run]:

Duration: 40:14 (40:17)
Work: n/a
rTSS: 42.6 (0.761)
NGP: 9:17 (173.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -4.05%
Distance: 4.174 mi
Elevation Gain: 773 ft
Elevation Loss: 776 ft
Grade: -0.0 % (-3 ft)

Min Max Avg
Heart Rate: 84 152 140 bpm
Speed: 6:40 0:00 9:39 min/mi
Altitude: 388 614 492 ft

 

 

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

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

wieczynski's Training Log


 July 2009 
SunMonTueWedThuFriSat
    1 2 3 4
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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals