Lafayette,CA 
Today
Moderate rain High 62FLow 46F
  • Temp: 67F
  • Hum: 59%
  • W: 14mph W
SUNDAY
Sunny
High 62F
Low 51F
MONDAY
Sunny
High 68F
Low 46F
TUESDAY
Sunny
High 65F
Low 46F
WEDNESDAY
Sunny
High 65F
Low 48F
Bike #1
  • 31m 01s
  • 9.92 miles
  • 19.19 Mi/hr
Bike #2
  • 12m 48s
  • 4.00 miles
  • 18.76 Mi/hr
Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

200 free
200 kick
200 pull
5X100 drill
4X200 (Alt free/pull)
2X100 (Alt free/pull)

Swim class on Tuesday.  Good stuff.  My side that I pulled last week did not bother me.


I ended up swapping the run out for time on the trainer.  I thought I would give my ankle one more day to recover.  I bike 30 minutes on the flat course and then did the rest of the set on the vineman 70.3.

Entire workout (178 watts):

Duration: 31:01
Work: 331 kJ
TSS: 36.1 (intensity factor 0.835)
Norm Power: 185
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.919 mi

Min Max Avg
Power: 21 281 178 watts
Cadence: 73 99 91 rpm
Speed: 0.2 22.1 19.2 mph
Pace 2:43 241:24 3:08 min/mi
Crank Torque: 23 255 166 lb-in

 

Entire workout (189 watts):

Duration: 12:48
Work: 145 kJ
TSS: 16.9 (intensity factor 0.889)
Norm Power: 197
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.002 mi
Elevation Gain: 326 ft
Elevation Loss: 82 ft
Grade: 1.2 % (244 ft)

Min Max Avg
Power: 97 385 189 watts
Cadence: 70 99 85 rpm
Speed: 8.1 25.5 18.8 mph
Pace 2:21 7:22 3:12 min/mi
Altitude: 0 245 143 ft
Crank Torque: 83 395 189 lb-in

 

 

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike
  • 22m
  • 6.00 miles
  • 16.37 Mi/hr

 My son Layton didn't get his chores done this week (or last week) and we went to the dump this morning  before work.  This meant no swim for me.  Instead after his baseball game I got 22 minutes in on the bike. Just a simple recovery ride.

Entire workout (126 watts):

Duration: 22:03
Work: 204 kJ
TSS: 17.9 (intensity factor 0.699)
Norm Power: 155
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.003 mi
Elevation Gain: 506 ft
Elevation Loss: 349 ft
Grade: 0.5 % (169 ft)

Min Max Avg
Power: 0 228 154 watts
Cadence: 60 99 84 rpm
Speed: 0 24.1 16.5 mph
Pace 2:29 0:00 3:38 min/mi
Altitude: -19 196 82 ft
Crank Torque: 0 236 156 lb-in

 

 

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Swim
  • 50m
  • 2600.00 yards
  • 01m 55s /100 yards
Bike
  • 2h 34m 56s
  • 36.24 miles
  • 14.03 Mi/hr

I ended up swimming a Shadow Cliffs doing the inner loop after four laps in the lap section.  Then I biked to Del Valle and back with a side trip up 84.  It was howling windy.  Good practice.  I'm not good at descending in the wind.  I felt great on the hills.  I felt like I was biking under control.

Total elevation 2,704.

Entire workout (165 watts):

Duration: 2:34:56 (2:48:24)
Work: 1500 kJ
TSS: 181.9 (intensity factor 0.849)
Norm Power: 189
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 36.237 mi

Min Max Avg

Power: 0 604 165 watts
Cadence: 29 222 92 rpm
Speed: 0 32.2 14.2 mph
Pace 1:52 0:00 4:14 min/mi
Hub Torque: 0 362 97 lb-in
Crank Torque: 0 951 161 lb-in

 

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

wieczynski's Training Log


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