Lafayette,CA 
Today
Sunny High 64FLow 49F
  • Temp: 59F
  • Hum: 87%
  • W: 0mph N
TUESDAY
Sunny
High 64F
Low 48F
WEDNESDAY
Partly Cloudy
High 67F
Low 48F
THURSDAY
Sunny
High 60F
Low 40F
FRIDAY
Sunny
High 60F
Low 44F
Bike
  • 28m 38s
  • 7.35 miles
  • 15.40 Mi/hr
Sport #1
  • Physical Therapy
  • 10m
Sport #2
  • Stretching
  • 20m
Sport #3
  • Walking
  • 20m

I did my 30 minute ride before VIneman.  Gears were behaving.  That is probably the one thing that I'm most worried about.  Ran into the message area and had one guy did ART on my shoulder.  What a difference. 

I did a ton of eatting at Applebies.  I have not eat there in years.  Loaded up big time.

Entire workout (157 watts):

Duration: 28:39 (28:46)
Work: 267 kJ
TSS: 32.9 (intensity factor 0.833)
Norm Power: 185
VI: 1.18
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.35 mi

Min Max Avg

Power: 0 434 157 watts
Cadence: 30 166 90 rpm
Speed: 2.8 31.4 15.5 mph
Pace 1:55 21:27 3:52 min/mi
Hub Torque: 0 337 69 lb-in
Crank Torque: 0 628 152 lb-in

 

 

Swim
  • 20m
  • 1000.00 yards
  • 02m /100 yards
Sport
  • Stretching
  • 20m

Got to Sonoma and swam at Johnson's beach for about 20 minutes.  The water was nice and warm.  Aaron and I ran into Unkie.  He is the uncle of one my co-worker who owns the beach that the vineman is held at.  Good stuff.  Got a recovery soft serve ice cream at Unkie's grill--deal of the century.  It was only a dollar.

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

 

 

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
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
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
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

wieczynski's Training Log


 July 2009 
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