Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 73FLow 54F
  • Temp: 50F
  • Hum: 86%
  • W: 0mph N
WEDNESDAY
Sunny
High 74F
Low 59F
THURSDAY
Sunny
High 76F
Low 58F
FRIDAY
Sunny
High 73F
Low 59F
SATURDAY
Sunny
High 69F
Low 55F

Saturday - July 4

Run
  • 1h 22m 20s
  • 9.78 miles
  • 08m 25s /Mi

Run 1:25
WU: 25' z1/LRP
MS: 15' z2/MP, 10' z1/LRP, 2 x 10' z3/ HMP (5')
CD: Remainder is z2/MP

I picked up Dennae at camp and then came back and did my long run for the week. About an hour before the run I dropped her suit case on the back of my calf.  Smart. 

Run was solid inspite of the heat of the day in the heat of the date

Forerunner305 [Run]:

Duration: 1:22:22 (1:24:40)
Work: n/a
rTSS: 117.1 (0.874)
NGP: 8:06 (198.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -0.69%
Distance: 9.779 mi
Elevation Gain: 1856 ft
Elevation Loss: 1859 ft
Grade: -0.0 % (-3 ft)

Min Max Avg
Heart Rate: 87 169 151 bpm
Speed: 4:08 0:00 8:28 min/mi
Altitude: 275 604 442 ft

 

 

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

Friday - July 3

Bike
  • 4h 39m 20s
  • 65.14 miles
  • 13.99 Mi/hr

I biked with the Shadow team today.  I ended up starting at home with Lulu and heading up to the Skyline Blvd and then meeting everyone else there.   We headed down in to Berkeley via Grissley Peak and then connected with Wildcat road.  Once we hit Camino Pablo we did the clockwise bear ride. Finally we headed back to Moraga before heading back home. I felt like I stayed in my power zones until we hit the bears--which was my game plan.  My max 20 was 251 normalized watts.   11K climbing

 http://connect.garmin.com/activity/7914641

Good day.

 

 

 

Duration: 4:37:37 (5:32:29)
Work: 2774 kJ
TSS: 375 (intensity factor 0.911)
Norm Power: 202
VI: 1.19
Pw:HR: 3.7%
Pa:HR: -8.8%
Distance: 65.525 mi

Min Max Avg
Power: 0 552 171 watts
Heart Rate: 87 168 137 bpm
Cadence: 29 244 94 rpm
Speed: 0 37.2 14.3 mph
Pace 1:37 0:00 4:12 min/mi
Hub Torque: 0 552 102 lb-in
Crank Torque: 0 904 161 lb-in

 

Entire workout (171 watts):

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

Thursday - July 2

Sport
  • Stretching
  • 15m

Ok--I decided to rest today and not do the long run for the week.  The new game plan is:

Friday--long ride with Team Shadow (50+ miles).  Maybe a brick aftwards.

Saturday--long ride (thursday's workout).   Later do some biking--maybe the time trial for the Tour.

Sunday long ride by myself -- probably out to Livermore.

  • Calories: 1104 From fat:334.73 (37.75g, 30.32%), From Carbs:596.55 (151.38g, 54.03%), Protein:172.72 (43.83g, 15.65%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 3

Wednesday - July 1

Bike
  • 23m 11s
  • 7.85 miles
  • 20.32 Mi/hr

I was going to bike this morning.   I ended up skipping as my peck muscle was still really sore. I'm going to try to bike before the kids swim meet.  Not a good start to a new month.


 I did about a 1/3 of the workout (no run) before heading to the kids swim meet.

Entire workout (172 watts):

Duration: 23:11
Work: 239 kJ
TSS: 22.7 (intensity factor 0.766)
Norm Power: 180
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.851 mi

Min Max Avg
Power: 18 249 172 watts
Cadence: 19 99 89 rpm
Speed: 0 22.1 20.3 mph
Pace 2:43 0:00 2:57 min/mi

 

 

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

Tuesday - June 30

Swim
  • 45m
  • 1500.00 yards
  • 03m /100 yards
Run
  • 1h 04m 49s
  • 7.27 miles
  • 08m 55s /Mi

I think I pulled or strained a muscle on my right hand side, below my pecks.  Yesterday I was doing pulling drills with a buoy.   Not good.

I did my normal swim class for 45 minutes--I had a conference call at 7:30.   I wasn't pushing it as much as I was trying to give my strain a little time to recover.


 I ran at 5:30.  Fair amount of hills at the beginning and then end and a long slow drag at the beginning.  Not a fun run due to the heat--but money in the bank.

Forerunner305 [Run]:

Duration: 1:04:50
Work: n/a
rTSS: 86.1 (0.849)
NGP: 8:20 (193.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -5.43%
Distance: 7.273 mi
Elevation Gain: 1801 ft
Elevation Loss: 1801 ft
Grade: 0.0 % (0 ft)

Min Max Avg
Heart Rate: 107 164 146 bpm
Speed: 3:50 0:00 9:01 min/mi
Altitude: 396 608 497 ft

 

 

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

Monday - June 29

Swim
  • 43m
  • 2200.00 yards
  • 01m 57s /100 yards

WU: 200 swim,
200 pull

MS:
16 x 50 (10"), as odds Hard, evens Easy.
100 easy swim.
3 x 200 (15") pull,
Steady with excellent stroke.

CD: 200 easy swim

I swam after work at Indian Valley.  The swim instructor was nice enough to consolidate her lanes to let me swim. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 5

Sunday - June 28

Bike #1
  • 1h 45m 20s
  • 31.26 miles
  • 17.81 Mi/hr
Bike #2
  • 09m 13s
  • 2.48 miles
  • 16.17 Mi/hr
Run
  • 23m
  • 2.60 miles
  • 08m 51s /Mi
Swim
  • 43m
  • 2100.00 yards
  • 02m 03s /100 yards

Swim 1:00
WU: 200 swim,
200 pull,
100 kick,
4 x 50 (10") Swim Golf

MS:
5 x 200 (20') descend 1-3, 4-5.
100 easy swim.
4 x 25 sprint with 30 secs rest,

CD: 200 easy swim

 90+ degrees at 8:00.  I wimped out and biked on the computrainer and ran on the tread mill.  I'm really disappointed in my power on the bike.  I'm not holding the cadences where I did last year.  I feel like I'm slower. I declare June the month of the bike.  I shorted the bike by an hour today.

Also did a short brick run.  I'm going to try to swim tonight.


I did make it up to the swim club before the end of the day.  The pool wasn't very hot--I was sure it would be stuffy.

Main workout

Duration: 1:45:20
Work: 1046 kJ
TSS: 107.6 (intensity factor 0.783)
Norm Power: 174
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.259 mi
Elevation Gain: 3344 ft
Elevation Loss: 3143 ft
Grade: 0.1 % (201 ft)

Min Max Avg
Power: 0 287 166 watts
Cadence: 2 106 83 rpm
Speed: 0 22.2 17.8 mph
Pace 2:42 0:00 3:22 min/mi
Altitude: -44 975 339 ft

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

wieczynski's Training Log


 July 2009 
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26 27 28 29 30 31 
 

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