Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 89FLow 66F
  • Temp: 60F
  • Hum: 83%
  • W: 7mph NNW
FRIDAY
Sunny
High 91F
Low 68F
SATURDAY
Sunny
High 95F
Low 62F
SUNDAY
Sunny
High 88F
Low 59F
MONDAY
Partly Cloudy
High 83F
Low 63F

Thursday - July 23

Bike
  • 1h 27m 55s
  • 19.00 miles
  • 12.97 Mi/hr
Sport
  • Stretching
  • -----

 

I ended up biking at noon Mount Diablo to the junction with Mark Reynolds.  First good workout since the race. 2700 feet of climbing before heading out to Fresno.

Forerunner305 [Cycling]:

Duration: 1:42:23 (1:52:35)
Work: n/a
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 19 mi
Elevation Gain: 2788 ft
Elevation Loss: 2769 ft
Grade: 0.0 % (19 ft)

Min Max Avg

Speed: 0 46.2 15.5 mph
Pace 1:18 0:00 3:53 min/mi
Altitude: 59 2147 670 ft

 

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

Wednesday - July 22

Swim
  • 12m
  • 600.00 yards
  • 02m /100 yards
Run
  • 31m 01s
  • 3.12 miles
  • 09m 56s /Mi

Tuesday - July 21

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

Monday - July 20

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.

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

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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals