Lafayette,CA 
Today
Cloudy High 74FLow 46F
  • Temp: 44F
  • Hum: 93%
  • W: 4mph SE
FRIDAY
Sunny
High 58F
Low 51F
SATURDAY
Light rain shower
High 58F
Low 51F
SUNDAY
Moderate or heavy rain in area with thunder
High 59F
Low 49F
MONDAY
Light rain
High 60F
Low 49F
Bike
  • 3h 36m 10s
  • 60.82 miles
  • 16.88 Mi/hr

 Great ride with Forward Motion.  I blew past them at Sunol and couldn't find them.  Then I got lost in Livermore.  I ended up catching up with The TNT Iron Team on their pain ride for the season-- 2 hour ride, 1 hour run, repeat 3 times.

I biked with Lulu and Mike D for a while.  They look very strong.

 

Entire workout (181 watts):

Duration: 3:36:10 (4:02:36)
Work: 2264 kJ
TSS: 270.4 (intensity factor 0.882)
Norm Power: 196
VI: 1.08
Pw:HR: 9.15%
Pa:HR: 7.76%
Distance: 60.815 mi

Min Max Avg
Power: 0 541 181 watts
Heart Rate: 92 156 137 bpm
Cadence: 29 203 95 rpm
Speed: 0 35.4 17.0 mph
Pace 1:42 0:00 3:32 min/mi
Hub Torque: 0 299 74 lb-in
Crank Torque: 0 773 168 lb-in

 

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Sport
  • Stretching
  • 20m

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
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

wieczynski's Training Log


 July 2009 
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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 
 
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Time
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