Lafayette,CA 
Today
Sunny skies High 92FLow 55F
  • Temp: 81F
  • Hum: 18%
  • W: 6mph WSW
WEDNESDAY
Sunny skies
High 73F
Low 52F
THURSDAY
Sunny skies
High 74F
Low 56F
FRIDAY
Sunny skies
High 74F
Low 51F
SATURDAY
Sunny skies
High 69F
Low 56F
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

 

 

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.

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

 

 

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
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
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
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 
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     
 
Time
Distance
Time
  • The North Face Endurance Challenge - 50 Mile (Run)
    12/3/2016 Sausalito, California
  • September's totals
  • August's totals
  • 2016 totals
  • 2015 totals