Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 70FLow 49F
  • Temp: 52F
  • Hum: 63%
  • W: 7mph W
THURSDAY
Cloudy
High 70F
Low 52F
FRIDAY
Light rain shower
High 64F
Low 42F
SATURDAY
Sunny
High 58F
Low 48F
SUNDAY
Partly Cloudy
High 65F
Low 47F

Wednesday - August 19

Bike
  • 44m 06s
  • 15.25 miles
  • 20.75 Mi/hr
Sport
  • Stretching
  • 08m

I got a new bike!  Woo Hoo!

Work out was 3 X(3 X 30" (30'')) "2)

Entire workout (174 watts):

 

 

 

Duration: 44:06
Work: 459 kJ
TSS: 49.8 (intensity factor 0.823)
Norm Power: 183
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.254 mi

Min Max Avg

Power: 113 312 174 watts
Cadence: 72 105 90 rpm
Speed: 17 24.3 20.8 mph
Pace 2:28 3:31 2:53 min/mi
Crank Torque: 112 293 164 lb-in

 

 

Tuesday - August 18

Swim
  • 47m
  • 1850.00 yards
  • 02m 32s /100 yards
Sport
  • Physical Therapy
  • 45m

Crap--I slept through my alarm and got to swim 8 minutes late and then followed it up with me leaving 5 minutes early for a meeting at work.

Monday - August 17

Run
  • 55m 22s
  • 6.63 miles
  • 08m 21s /Mi

Run 1:00
WU: 15' easy, including 4 x 30" strides.
MS: 2 x 1 mile (4') @ z4-5/TP
WD: 5' easy.

Swim
  • 53m
  • 2350.00 yards
  • 02m 16s /100 yards

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

I got my run done this morning.  Stride paces (5:44, 6:02, 5:54, 5:46) and one mile paces (7:04, 7:06).

After work I got my swim done.  I'm really trying to work on my right arm entry.  When it went well my stroke count dropped. 

 

Forerunner305 [Run]:

 

 

Duration: 55:23 (56:26)
Work: n/a
rTSS: 81.1 (0.892)
NGP: 7:56 (203.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.634 mi
Elevation Gain: 860 ft
Elevation Loss: 888 ft
Grade: -0.1 % (-29 ft)

Min Max Avg
Speed: 4:47 0:00 8:19 min/mi
Altitude: 70 198 110 ft

 

 

Sunday - August 16

Run #1
  • 09m 48s
  • 1.04 miles
  • 09m 25s /Mi
Run #2
  • 08m 44s
  • 1.26 miles
  • 06m 56s /Mi
Run #3
  • 11m 26s
  • 1.31 miles
  • 08m 44s /Mi
Sport #1
  • Stretching
  • 08m
Sport #2
  • Wii Fit
  • 49m

Got up early to try another 5K treshhold test.  I still could not hold it.  Bah.   Then I headed over to the kids swim meet.  It was county and Layton was swimming butterfly today.   Good  stuff--glad the season is over.

I had a crappy week of holding to the plan--thank goodness this was a recovery week.   I got to hit it hard next week.

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

Saturday - August 15

Bike
  • 1h 36m 54s
  • 31.31 miles
  • 19.38 Mi/hr
Run
  • 33m 02s
  • 3.78 miles
  • 08m 44s /Mi

 

Got up at 3 to start my workout before the kids swim meet. I need to get two more hours of biking in today.

Entire workout (180 watts):

Duration: 1:36:54
Work: 1047 kJ
TSS: 119.5 (intensity factor 0.86)
Norm Power: 191
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.306 mi
Elevation Gain: 3350 ft
Elevation Loss: 3143 ft
Grade: 0.1 % (207 ft)

Min Max Avg
Power: 66 287 180 watts
Cadence: 13 95 83 rpm
Speed: 9.4 22.6 19.4 mph
Pace 2:39 6:21 3:06 min/mi
Altitude: -44 975 346 ft
Crank Torque: 71 474 183 lb-in

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

Friday - August 14

Sport
  • Stretching
  • 15m

Long day at work.  Bummer--no workout other than stretching. Danette home from San Diego!

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

Thursday - August 13

Run #1
  • 12m
  • 1.25 miles
  • 09m 36s /Mi
Swim
  • 1h 00m
  • 2300.00 yards
  • 02m 37s /100 yards
Run #2
  • 09m 04s
  • 0.87 miles
  • 10m 25s /Mi
Run #3
  • 01m 45s
  • 0.24 miles
  • 07m 17s /Mi
Sport #1
  • Physical Therapy
  • 45m
Sport #2
  • Physical Therapy
  • 1h 30m
Sport #3
  • Stretching
  • 15m

I tired my 5K time test twice and I just did not feel it. I'll have to try twice.

Great swim class today--focused on swimming pacing. Good stuff.

Too much PT. Never good, but good stuff.

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

wieczynski's Training Log


 August 2009 
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