Lafayette,CA 
Today
Partly Cloudy High 59FLow 53F
  • Temp: 60F
  • Hum: 83%
  • W: 0mph N
SUNDAY
Cloudy
High 65F
Low 54F
MONDAY
Sunny
High 69F
Low 57F
TUESDAY
Sunny
High 69F
Low 51F
WEDNESDAY
Sunny
High 67F
Low 49F
Sport
  • Stretching
  • 15m

Ok--I decided to rest today and not do the long run for the week.  The new game plan is:

Friday--long ride with Team Shadow (50+ miles).  Maybe a brick aftwards.

Saturday--long ride (thursday's workout).   Later do some biking--maybe the time trial for the Tour.

Sunday long ride by myself -- probably out to Livermore.

  • Calories: 1104 From fat:334.73 (37.75g, 30.32%), From Carbs:596.55 (151.38g, 54.03%), Protein:172.72 (43.83g, 15.65%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 3
Bike
  • 23m 11s
  • 7.85 miles
  • 20.32 Mi/hr

I was going to bike this morning.   I ended up skipping as my peck muscle was still really sore. I'm going to try to bike before the kids swim meet.  Not a good start to a new month.


 I did about a 1/3 of the workout (no run) before heading to the kids swim meet.

Entire workout (172 watts):

Duration: 23:11
Work: 239 kJ
TSS: 22.7 (intensity factor 0.766)
Norm Power: 180
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.851 mi

Min Max Avg
Power: 18 249 172 watts
Cadence: 19 99 89 rpm
Speed: 0 22.1 20.3 mph
Pace 2:43 0:00 2:57 min/mi

 

 

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Overall Workout: 2
Swim
  • 45m
  • 1500.00 yards
  • 03m /100 yards
Run
  • 1h 04m 49s
  • 7.27 miles
  • 08m 55s /Mi

I think I pulled or strained a muscle on my right hand side, below my pecks.  Yesterday I was doing pulling drills with a buoy.   Not good.

I did my normal swim class for 45 minutes--I had a conference call at 7:30.   I wasn't pushing it as much as I was trying to give my strain a little time to recover.


 I ran at 5:30.  Fair amount of hills at the beginning and then end and a long slow drag at the beginning.  Not a fun run due to the heat--but money in the bank.

Forerunner305 [Run]:

Duration: 1:04:50
Work: n/a
rTSS: 86.1 (0.849)
NGP: 8:20 (193.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -5.43%
Distance: 7.273 mi
Elevation Gain: 1801 ft
Elevation Loss: 1801 ft
Grade: 0.0 % (0 ft)

Min Max Avg
Heart Rate: 107 164 146 bpm
Speed: 3:50 0:00 9:01 min/mi
Altitude: 396 608 497 ft

 

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Swim
  • 43m
  • 2200.00 yards
  • 01m 57s /100 yards

WU: 200 swim,
200 pull

MS:
16 x 50 (10"), as odds Hard, evens Easy.
100 easy swim.
3 x 200 (15") pull,
Steady with excellent stroke.

CD: 200 easy swim

I swam after work at Indian Valley.  The swim instructor was nice enough to consolidate her lanes to let me swim. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 5
Bike #1
  • 1h 45m 20s
  • 31.26 miles
  • 17.81 Mi/hr
Bike #2
  • 09m 13s
  • 2.48 miles
  • 16.17 Mi/hr
Run
  • 23m
  • 2.60 miles
  • 08m 51s /Mi
Swim
  • 43m
  • 2100.00 yards
  • 02m 03s /100 yards

Swim 1:00
WU: 200 swim,
200 pull,
100 kick,
4 x 50 (10") Swim Golf

MS:
5 x 200 (20') descend 1-3, 4-5.
100 easy swim.
4 x 25 sprint with 30 secs rest,

CD: 200 easy swim

 90+ degrees at 8:00.  I wimped out and biked on the computrainer and ran on the tread mill.  I'm really disappointed in my power on the bike.  I'm not holding the cadences where I did last year.  I feel like I'm slower. I declare June the month of the bike.  I shorted the bike by an hour today.

Also did a short brick run.  I'm going to try to swim tonight.


I did make it up to the swim club before the end of the day.  The pool wasn't very hot--I was sure it would be stuffy.

Main workout

Duration: 1:45:20
Work: 1046 kJ
TSS: 107.6 (intensity factor 0.783)
Norm Power: 174
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.259 mi
Elevation Gain: 3344 ft
Elevation Loss: 3143 ft
Grade: 0.1 % (201 ft)

Min Max Avg
Power: 0 287 166 watts
Cadence: 2 106 83 rpm
Speed: 0 22.2 17.8 mph
Pace 2:42 0:00 3:22 min/mi
Altitude: -44 975 339 ft

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 2h 58m 07s
  • 40.25 miles
  • 13.56 Mi/hr

I got started late today.  I ended up biking from Lafayette to Canyon on St Mary Road.  From there I ended up going up to Skyline.  It was pretty clear and I could see San Francisco very clearly.   Next I headed up Grizzly Peak and biked into Berkley.  Once I got to there I headed back up Grizzly Peak and then biked through Tiden park.  From there I did the hill portion of the Three Bears.  As I was crossing San Pablo Dam Road, I saw Wayne.  We talked for about 15 minutes or so.  Then I biked up Papa Bear, Baby Bear and Momma Bear.  From there, I flipped a u-turn and headed back over Mama/Baby Bears to hit Happy Valley Road.  From there, I headed back home.  One of the things that Wayne and I talked about is that I'm probably doing too many hills.   I need more flats and wind to practice staying in the aero bars. 

By the time I was done it was 90 degrees.  I went through three water bottles and an aero bottle. I probably need to take a couple more thermolytes.

Garmin says 6,218 feet of climbing. 

Duration: 2:58:07 (3:26:29)
Work: 1956 kJ
TSS: 276 (intensity factor 0.969)
Norm Power: 215
VI: 1.16
Pw:HR: 11.75%
Pa:HR: -1.94%
Distance: 40.251 mi

 

 http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=8530566

 

 

Min Max Avg
Power: 0 505 185 watts
Heart Rate: 88 173 143 bpm
Cadence: 30 193 93 rpm
Speed: 0 37.4 13.6 mph
Pace 1:36 0:00 4:24 min/mi
Hub Torque: 0 538 128 lb-in
Crank Torque: 0 946 179 lb-in

 I turned the garmin off and missed part of Papa Bear.

 

Entire workout (185 watts):

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Sport
  • Stretching
  • 15m

Another long day of work.   No swim. I'll have to make it up over the weekend.   PF is starting to bother me again. I'm going to sleep with the %^$ boot for a while until it stops.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 2

wieczynski's Training Log


 July 2009 
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