Lafayette,CA 
Today
Sunny skies High 99FLow 69F
  • Temp: 87F
  • Hum: 26%
  • W: 7mph NNW
TUESDAY
Sunny skies
High 95F
Low 64F
WEDNESDAY
Sunny skies
High 88F
Low 59F
THURSDAY
Sunny skies
High 79F
Low 55F
FRIDAY
Sunny skies
High 75F
Low 52F
Bike #1
  • 15m
  • 4.00 miles
  • 16.00 Mi/hr
Bike #2
  • 1h 15m 54s
  • 14.65 miles
  • 11.58 Mi/hr
Biked with Paul & company from sports basement. Did 4x6 hill intervals heading up Mount Diablo.

Run
  • 1h 12m 54s
  • 8.15 miles
  • 08m 56s /Mi
Ran with Kevin for the first time since Kona.  Started at 6:00 am and he talked me into 8 miles.   My stomach was a little upset from the beginning.   We did 1 interval for 1 mile (7:56).  Should have done a second interval--but just did not have it in me today.

Bike
  • 15m
  • 4.20 miles
  • 16.80 Mi/hr

Since I shipped the bike to Hawaii, I dusted off the trek and did a 15 minute recovery ride.   Nothing excited. I got the gears all tuned up and the 'rust' off the bike.

Run
  • 50m
  • 4.00 miles
  • 12m 30s /Mi
I ended up running up session road-which is a steep trail run by my house.  I ended up walking too much of it.  Mental note.  Don't eat mexican food two hours before running.  Garmin went out.  Time/distance is an estimate.

Bike
  • 1h 15m 35s
  • 24.58 miles
  • 19.51 Mi/hr
Swim
  • 50m
  • 2600.00 yards
  • 01m 55s /100 yards
Went with Danette to Shadow Cliffs. We met Mike D, Ed, Maggie, Nichee. THe workout out was a mini tri. Ed and I swam 2600.  Ed dusted me on the swim. Good stuff.   The we did three loops on the bike around the quarry.  I felt strong staying in the aero bars for 90% of the time. 

Danette locked the keys in the car so instead of a brick we waited for AAA. Bah.

Run
  • 59m 11s
  • 6.39 miles
  • 09m 16s /Mi
I did my track work out this morning.  4 strides @ 500 ft (5:42, 5:28, 5:18, 5:03).  2 x 1/2 miles at Z5 (7:00, 6:58), 2 X 1 mile (7:34, 7:36). 

It was a great workout. I felt strong.  On the intervals I focused on starting a little slower and building.  Frankly I probably went too fast--but it felt good.   As I was finishing up my last mile of intervals, two runners--probably in their 60s smoked me!  It was great.  I hope I'm smoking people when I'm in my 60s.

Swim
  • 40m
  • 1900.00 yards
  • 02m 07s /100 yards

200 free
100 kick
200 pull
8x50 drills
-fin
-finger tip
-catch-up
-side kick x2
-triple switch
-triple switch catch up
-fist
5 x 100 free
5 x 100 pull

Swam at Indian Valley for the first time this year.  No one was there--it was great.

wieczynski's Training Log


 June 2010 
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   
 
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