Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 82FLow 64F
  • Temp: 71F
  • Hum: 57%
  • W: 4mph WSW
THURSDAY
Patchy rain nearby
High 76F
Low 60F
FRIDAY
Sunny
High 85F
Low 58F
SATURDAY
Sunny
High 80F
Low 58F
SUNDAY
Sunny
High 80F
Low 58F

Thursday - July 16

Bike
  • 34m 34s
  • 8.95 miles
  • 15.54 Mi/hr
Run
  • 18m 08s
  • 2.08 miles
  • 08m 43s /Mi
Sport
  • Physical Therapy
  • 1h 00m

 I biked up to St Mary's.  I had more front derailer problems.  I'm really hoping that this stuff is done now before my race. 

Bike

http://connect.garmin.com/activity/9013554

Run

http://connect.garmin.com/activity/9013553

Entire workout (172 watts):

 

Duration: 36:02 (37:06)
Work: 364 kJ
TSS: 43.3 (intensity factor 0.857)
Norm Power: 190
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.251 mi

Min Max Avg

Power: 0 481 172 watts
Cadence: 29 183 97 rpm
Speed: 2.3 32.8 15.7 mph
Pace 1:50 26:06 3:49 min/mi
Hub Torque: 0 329 85 lb-in
Crank Torque: 0 739 159 lb-in

Forerunner305 [Run]:

Duration: 18:09 (18:12)
Work: n/a
rTSS: 23.4 (0.849)
NGP: 8:20 (193.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.086 mi
Elevation Gain: 348 ft
Elevation Loss: 362 ft
Grade: -0.1 % (-14 ft)

Min Max Avg

Speed: 6:42 0:00 8:47 min/mi
Altitude: 420 560 475 ft

 

 

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

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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals