Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 70FLow 48F
  • Temp: 57F
  • Hum: 72%
  • W: 0mph W
FRIDAY
Sunny
High 71F
Low 53F
SATURDAY
Light rain
High 61F
Low 41F
SUNDAY
Partly Cloudy
High 64F
Low 44F
MONDAY
Partly Cloudy
High 64F
Low 49F

Sunday - July 19

Bike
  • 3h 08m 46s
  • 56.00 miles
  • 17.80 Mi/hr
Run
  • 1h 54m 19s
  • 13.10 miles
  • 08m 44s /Mi
Swim
  • 38m 18s
  • 2112.00 yards
  • 01m 49s /100 yards
Sport
  • Stretching
  • 15m

Done!  More soon--when I have more energy. My qualifier for Kona is in the books!.   5:53:31--which is 16 minutes better than last year.  I had a great race plan and I pretty much stuck to it.  It was a great day for me.

  • Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

Saturday - July 18

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

 

 

Friday - July 17

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

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

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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
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  • 2014 totals
  • 2013 totals