Lafayette,CA 
Today
Sunny High 62FLow 56F
  • Temp: 59F
  • Hum: 75%
  • W: 8mph NW
SATURDAY
Light rain
High 62F
Low 46F
SUNDAY
Sunny
High 62F
Low 44F
MONDAY
Sunny
High 64F
Low 46F
TUESDAY
Sunny
High 65F
Low 48F
Swim
  • 12m
  • 600.00 yards
  • 02m /100 yards
Run
  • 31m 01s
  • 3.12 miles
  • 09m 56s /Mi

Bike
  • 1h 00m
  • 16.00 miles
  • 16.00 Mi/hr

Race Report is out!

Was going to swim this morning, but got to the pool and the TRI class was not happening--I missed the fact that Thusday's class was the last class for a couple of weeks.   Bah.

Was going to swim at lunch today, but just did not have the grove going.  I'm going to bike after work for about 30 minutes or so. My back is still very tight from the race.


I ended up spinning watching the TdF on a trainer--not even the compu-trainer.  I was just trying to get the legs moving.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Swim
  • 20m
  • 800.00 yards
  • 02m 30s /100 yards

I did a simple recovery swim with Danette and Dennae.  When I woke up my body felt pretty good, but after a day of sitting in the office I just tightened up.

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
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

 

 

wieczynski's Training Log


 July 2009 
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