Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 93FLow 66F
  • Temp: 64F
  • Hum: 65%
  • W: 4mph W
TUESDAY
Sunny
High 89F
Low 62F
WEDNESDAY
Sunny
High 84F
Low 57F
THURSDAY
Cloudy
High 82F
Low 58F
FRIDAY
Sunny
High 81F
Low 59F

Thursday - September 10

Swim
  • 1h 10m
  • 3300.00 yards
  • 02m 07s /100 yards

Swam with the Masters. It is amazing how fricken fast those guys are.  I ended up having cramps about 1/2 way through.  Bah.

Wednesday - September 9

Swim
  • 1h 00m
  • 2200.00 yards
  • 02m 44s /100 yards
Sport
  • Physical Therapy
  • 30m

Swim class this morning.  

I was going to run at lunch, but I'm heading home to run to the bank. Bah.

Tuesday - September 8

Bike
  • 39m 01s
  • 13.08 miles
  • 20.11 Mi/hr

I did a LT test--using the 20 minute version, not the 2x20 mode.  My normalized watts on the TRI bike via the compu-trainer was 224. That is light compared to the old bike, but it is sooo much faster.  That's what I'm going to use for my race.

Entire workout (167 watts):

Duration: 39:01 (39:57)
Work: 384 kJ
TSS: 46.7 (intensity factor 0.855)
Norm Power: 190
VI: 1.14
Pw:HR: -7.87%
Pa:HR: 13.86%
Distance: 13.079 mi

Min Max Avg
Power: 0 324 167 watts
Heart Rate: 87 163 129 bpm
Cadence: 35 178 88 rpm
Speed: 0 31.7 20.3 mph
Pace 1:54 0:00 2:58 min/mi
Hub Torque: 0 97 52 lb-in
Crank Torque: 0 405 163 lb-in

 

Monday - September 7

Bike
  • 38m 29s
  • 11.90 miles
  • 18.55 Mi/hr
Swim
  • 58m
  • 2800.00 yards
  • 02m 04s /100 yards

Swim 1:00
WU: 200 swim,
200 pull
MS: 10 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady with excellent stroke.
CD: 200 easy swim Optional, only if day off isn't necessary

I did a couple of short intervals on the bike this morning.  Just a short volume ride

 

Entire workout (153 watts):

Duration: 33:29
Work: 308 kJ
TSS: 30.8 (intensity factor 0.742)
Norm Power: 165
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.252 mi
Elevation Gain: 1927 ft
Elevation Loss: 1756 ft
Grade: 0.3 % (171 ft)

Min Max Avg

Power: 0 300 153 watts
Cadence: 56 101 83 rpm
Speed: 0 23.4 18.4 mph
Pace 2:34 0:00 3:16 min/mi
Altitude: -435 449 21 ft
Crank Torque: 0 332 156 lb-in

 

Sunday - September 6

Bike
  • 1h 08m 18s
  • 17.53 miles
  • 15.40 Mi/hr

 

I did the three bear loop today.  It was interesting to see how the bike handled the hills.  I will have to complete the remaining two hours either tonight or tomorrow morning.

Entire workout (168 watts):

Duration: 1:12:02 (1:15:03)
Work: 689 kJ
TSS: 94 (intensity factor 0.909)
Norm Power: 202
VI: 1.2
Pw:HR: -16.41%
Pa:HR: 18.41%
Distance: 17.94 mi

Min Max Avg

Power: 0 399 168 watts
Heart Rate: 71 158 131 bpm
Cadence: 36 183 80 rpm
Speed: 0 35.1 14.9 mph
Pace 1:43 0:00 4:02 min/mi
Hub Torque: 0 398 100 lb-in
Crank Torque: 0 627 192 lb-in

Saturday - September 5

Bike
  • 4h 23m 52s
  • 74.74 miles
  • 16.99 Mi/hr

I biked from San Ramon to Livermore via Coulier Canyon.  There was howling winds.   I almost put the bike down a couple of times.  It was good practice for Kona.  Couple of thoughts.  I'm getting more adjusted to the bike. However, I'm not drinking in the aero position.  This has to be one of my top priorities in the next week.

  

Entire workout (166 watts):

Duration: 4:18:10 (4:35:22)
Work: 2483 kJ
TSS: 273 (intensity factor 0.81)
Norm Power: 180
VI: 1.09
Pw:HR: -22.99%
Pa:HR: -24.64%
Distance: 71.596 mi

Min Max Avg

Power: 0 548 166 watts
Heart Rate: 34 138 93 bpm
Cadence: 30 188 82 rpm
Speed: 0 30.8 16.6 mph
Pace 1:57 0:00 3:37 min/mi
Hub Torque: 0 273 72 lb-in
Crank Torque: 0 729 176 lb-in

 

Friday - September 4

Run
  • 32m 46s
  • 3.58 miles
  • 09m 09s /Mi

Run 0:40
WU: 15' easy @ z1/ LRP.
MS: 6-8 x 30" strides,
remainder of run @ z1-2/LRP-MP as you feel.
WD: 5' easy

Sport #1
  • Physical Therapy
  • 45m
Sport #2
  • Stretching
  • 08m

Busy day at work.  I ran at work and did 8 sets of strides during a 40 minute run.

After work I headed to PT and Thomas did his magic on my aching knee/IT Bands/body.   Good stuff.  Then I swam at Indian Valley. 

Strides were (6:16, 6:34, 6:26, 7:26, 7:51, 7:06, 7:26, 7:26).

Entire workout (9.13 min/mi):

Duration: 32:46
Work: n/a
rTSS: 41.5 (0.837)
NGP: 8:28 (190.1 m/min)
VI: n/a
Pw:HR: n/a|
Pa:HR: n/a
Distance: 3.588 mi
Elevation Gain: 859 ft
Elevation Loss: 889 ft
Grade: -0.2 % (-30 ft)

Min Max Avg

Speed: 4:36 0:00 9:12 min/mi
Altitude: 67 130 94 ft

 

wieczynski's Training Log


 September 2009 
SunMonTueWedThuFriSat
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13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30   
 

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