Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 72FLow 52F
  • Temp: 53F
  • Hum: 83%
  • W: 7mph SW
FRIDAY
Patchy rain nearby
High 63F
Low 45F
SATURDAY
Partly Cloudy
High 65F
Low 49F
SUNDAY
Patchy rain nearby
High 65F
Low 46F
MONDAY
Sunny
High 74F
Low 48F

Wednesday - November 13

Sport
  • Run
  • 10m

No run--20th Aniversary. Walked with Matt and Shari to lunch.

Tuesday - November 12

Run
  • 49m 52s
  • 5.28 miles
  • 09m 26s /Mi

Nice run to tunnel and back. I thought it would be the first run of the season in the rain. BUt, it stopped right before I got out there!

RIght arch was bothering me a little. Longest week day run for a while. Building safely.

Sport #1
  • Walking
  • 10m
Sport #2
  • Walking
  • 10m

Monday - November 11

Sport #1
  • Stretching
  • 10m

Stretched out while waiting for Dennae at water polo.

Sport #2
  • Walking
  • 10m

Walked at lunch with Matt to get a salad. Thinking nurtition--but blew it by ording a cobb salad. Bacon/blue cheese--not a healthy choice.

Sunday - November 10

Run
  • 32m 53s
  • 3.43 miles
  • 09m 35s /Mi

Ran with Lola on a quick recovery run. Lola did a nice job running -- but was nervous about the cars. Nice run to end a solid training week.

Strength
  • 15m

15 single front leg lifts; 20 side leg lifts; 15 clam hips; 2 x sets of squat rotations; 15 hip extensions/contractions with bands

Sport
  • Stretching
  • 15m

Foam rollers

I was very happy with this week. I ran 6 days this week and got two PT sessions in. I stayed with in my goals:
1. Build base
2. Start proactive PT (probably needed to do a second day--good goal for next week)

Next weeks goals:
1. 3 PT sessions/Strength training sessions
2. Run at least 4 days built hold distance at about 25 miles
3. Do one session of outside sport.

Saturday - November 9

Run
  • 1h 42m 12s
  • 5.15 miles
  • 19m 50s /Mi

Ran with the normal trail group at Hemme trailhead to Las Trampas. This was a first time I have done this trail run. Great climbs. We stopped to watch a couple of people parasailing over hills. I do have to say as I ran near the cliffs I thought of a lady I went to high school (Ginni McNeely) who fell 70 feet down a cliff in SoCa and only had bruises.

Amazing!

The rest of the run was pretty fun--not fast--but great views. My right ITband was barking toward the downhill. Also, my right foot arch was moderately painful.

1,657 ft elevation change.

http://connect.garmin.com/activity/402523021

Friday - November 8

Run
  • 39m 46s
  • 4.38 miles
  • 09m 04s /Mi

Ran from the office before the financial results were finalized. Nice run--felt strong. Very little pain anywhere. Good day.

Thursday - November 7

Sport
  • Walking
  • 15m

I walked around the airport.

wieczynski's Training Log


 November 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals