Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 80FLow 58F
  • Temp: 65F
  • Hum: 78%
  • W: 6mph SW
THURSDAY
Sunny
High 92F
Low 60F
FRIDAY
Sunny
High 91F
Low 64F
SATURDAY
Sunny
High 91F
Low 62F
SUNDAY
Sunny
High 87F
Low 64F

Thursday - July 30

Run
  • 1h 44m 31s
  • 12.14 miles
  • 08m 37s /Mi
Sport
  • Stretching
  • 20m

I got my long run in for the week. I was about six minutes shy of what I needed to do, but I just didn't have much left.   What is interesting is that for training run I'm pretty close to beating my best half mary time.  I think next week may try to set my PR.  My legs are pretty sore.

I took a half day and went down to the bike store in Livermore. My wife is amazing!  even though we have 5 children that need food, shelter and clothing - I bought a new bike - yes, im selfish but hey - you only live once.   The last run on sentence was written by my dear old wife. Ok, dear, young wife. 

 

Forerunner305 [Run]:

 

 

Duration: 1:44:32 (1:49:12)
Work: n/a
rTSS: 136.2 (0.835)
NGP: 8:28 (190.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -0.11%
Distance: 12.14 mi
Elevation Gain: 1942 ft
Elevation Loss: 1940 ft
Grade: 0.0 % (2 ft)

Min Max Avg

Heart Rate: 89 162 143 bpm
Speed: 5:39 0:00 8:42 min/mi
Altitude: 35 239 125 ft

 

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

Wednesday - July 29

Bike
  • 1h 32m 53s
  • 20.31 miles
  • 13.12 Mi/hr
Sport
  • Stretching
  • 10m

 

Total elevation change 3,174

http://connect.garmin.com/activity/10072703

Entire workout (192 watts):

 

Duration: 1:30:26 (1:44:45)
Work: 1030 kJ
TSS: 146.4 (intensity factor 0.991)
Norm Power: 220
VI: 1.15
Pw:HR: 20.17%
Pa:HR: -55.08%
Distance: 19.536 mi

Min Max Avg
Power: 0 537 192 watts
Heart Rate: 88 169 141 bpm
Cadence: 32 215 87 rpm
Speed: 0 32.4 13.0 mph
Pace 1:51 0:00 4:37 min/mi
Hub Torque: 0 410 134 lb-in
Crank Torque: 0 916 196 lb-in

 

 

Selection:

Duration: 42:03
Work: 624 kJ
TSS: 89 (intensity factor 1.127)
Norm Power: 250
VI: 1.01
Pw:HR: 3.99%
Pa:HR: 13.2%
Distance: 5.712 mi

Min Max Avg
Power: 109 405 247 watts
Heart Rate: 127 169 159 bpm
Cadence: 49 178 81 rpm
Speed: 4.3 16.3 8.1 mph
Pace 3:41 13:60 7:23 min/mi
Hub Torque: 68 410 209 lb-in
Crank Torque: 0 527 263 lb-in

 

 

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

Tuesday - July 28

Swim
  • 1h 00m
  • 2000.00 yards
  • 03m /100 yards
Run
  • 30m 03s
  • 3.38 miles
  • 08m 53s /Mi

Run 0:30
WU: 10' easy @ z1/ LRP.
MS: 6-8 x 30" strides, remainder ofrun @ z1-2/LRP-MP as you feel.
WD: 5' easy.

Swim class--focused on tempo drills.  Interesting, as I widen my stroke, my kick becomes seperate from the stroke. I need to watch for this and monitor.

Day two of race prep mode and I'm really tired.  I think only 74 more days to go.


I did my track workout at Acalanes track while the football players were doing their workouts.  Boy them seemed bigger when I was getting thrown into lockers.  Today was strides day --- 8 strides 30' strids (paces were  5:22, 5:22, 5:13, 5:46, 5:29, 5:30, 5:37 ,5:15)

Forerunner305 [Run]:

Duration: 30:07 (30:23)
Work: n/a
rTSS: 46.6 (0.928)
NGP: 7:41 (209.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.385 mi
Elevation Gain: 472 ft
Elevation Loss: 491 ft
Grade: -0.1 % (-19 ft)

Min Max Avg
Speed: 2:33 0:00 8:33 min/mi
Altitude: 297 350 324 ft

 

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Overall Workout: 3

Monday - July 27

Run
  • 51m 56s
  • 6.03 miles
  • 08m 37s /Mi
Swim
  • 40m
  • 2050.00 yards
  • 01m 57s /100 yards

Swim 1:00
WU: 200 swim,
200 pull
MS: 5 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady with excellent stroke.
CD: 200 easy swim

Now I move to race prep mode.  My volume is going to shoot up and I'm going to have tons of two a days.  Oh joy.

Week's goals:
1. Week 10 - Continuing to Build
2. Focus Point: Aero position durability and skills. How comfortabe is your bike's cockpit? Can you stay there all day? Any tweaks you want to make? Do them this week...
3. To keep things interesting, consider looking for a new weekend bike route.

Entire workout (146 bpm):

Duration: 51:53 (52:37)
Work: n/a
rTSS: 69.7 (0.855)
NGP: 8:17 (194.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 2.03%
Distance: 6.03 mi
Elevation Gain: 775 ft
Elevation Loss: 793 ft
Grade: -0.1 % (-17 ft)

Min Max Avg

Heart Rate: 75 176 146 bpm
Speed: 4:11 0:00 8:33 min/mi
Altitude: 46 205 113 ft

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

Sunday - July 26

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

Saturday - July 25

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

Friday - July 24

Sport
  • Stretching
  • 20m

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