Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 81FLow 58F
  • Temp: 67F
  • Hum: 71%
  • W: 4mph W
THURSDAY
Sunny
High 87F
Low 62F
FRIDAY
Sunny
High 92F
Low 64F
SATURDAY
Sunny
High 89F
Low 64F
SUNDAY
Sunny
High 87F
Low 64F

Friday - November 15

Sport
  • Yard Work
  • 15m

Thursday - November 14

Run
  • 48m 40s
  • 5.21 miles
  • 09m 20s /Mi

Quick run to the tunnel and back. Nothing exciting. Just making the doughnuts.

Sport
  • Walking
  • 10m

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

wieczynski's Training Log


 November 2013 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals