Lafayette,CA 
Today
Light rain High 55FLow 46F
  • Temp: 57F
  • Hum: 74%
  • W: 9mph S
SATURDAY
Partly Cloudy
High 58F
Low 51F
SUNDAY
Partly Cloudy
High 66F
Low 49F
MONDAY
Sunny
High 64F
Low 48F
TUESDAY
Sunny
High 69F
Low 48F
Bike
  • 2h 23m 44s
  • 28.09 miles
  • 11.73 Mi/hr
Sport
  • Stretching
  • 10m

I climbed Mount Diablo today to the summit.  It was  a great ride with 4,200 feet of climbing.  I felt very good and am getting more comfortabl with climbing.

http://connect.garmin.com/activity/9856263

I was sort of disappointed that quite a bit of the ride did not get captured by the Powertap.  I was really looking forward to see what the final portion of the climb was at from a Watts perspective.

This is my last week before I really crank-up the volume for Kona.

Entire workout (196 watts):

Duration: 2:01:05 (2:31:40)
Work: 1397 kJ
TSS: 179 (intensity factor 0.95)
Norm Power: 211
VI: 1.08
Pw:HR: 17.3%
Pa:HR: -12.7%
Distance: 20.355 mi

Min Max Avg

Power: 0 415 196 watts
Heart Rate: 83 164 141 bpm
Cadence: 30 193 80 rpm
Speed: 0 33.6 10.1 mph
Pace 1:47 0:00 5:57 min/mi
Hub Torque: 0 430 166 lb-in
Crank Torque: 0 859 216 lb-in

 

 

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

wieczynski's Training Log


 July 2009 
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