Lafayette,CA 
Today
Sunny High 69FLow 53F
  • Temp: 51F
  • Hum: 83%
  • W: 6mph SW
SATURDAY
Moderate rain
High 57F
Low 51F
SUNDAY
Light rain shower
High 61F
Low 54F
MONDAY
Patchy rain nearby
High 65F
Low 53F
TUESDAY
Light rain shower
High 59F
Low 53F
Sport
  • Kayaking
  • 42m

Run
  • 56m 22s
  • 5.04 miles
  • 11m 11s /Mi
Sport
  • Walking
  • 10m
After 6:00 am meeting and before the 8:00 meeting, I was able to run with Mike D at Shell Ridge. It was a simple out and back to the second gate tail and back. We were not very fast--Mike was spent from his Zion run with the fast kids. They passed people who were surprised that they did the entire trial in one day.

Run
  • 39m 34s
  • 4.45 miles
  • 08m 53s /Mi
Sport
  • Walking
  • 10m
Tempo run day. I ran from Shadelands and did 3 sets of 0.5M @ Z3, 0.5 @ Z4 and 0.15M recovery.

Set 1: 8:40, 8:13
Set 2: 8:28, 8:12
Set 3: 8:39, 8:12.

I think I am ready for longer Z3s on the tempo or maybe a retest.

Run
  • 48m 55s
  • 4.63 miles
  • 10m 34s /Mi
Track work out today: Stride + 4x0.5M @ z4 + 4x200 meter @ Z5

0.5M (8:09, 8:05, 8:12), 200 (7:20, 7:09, 7:26, 7:28).

I can't believe I miscounted my 0.5M! All set were generally a little faster than they should have been--but not huge outliers.

Sport
  • Stretching
  • 10m

Run #1
  • 39m 44s
  • 4.01 miles
  • 09m 55s /Mi
Run #2
  • 1h 01m 30s
  • 3.85 miles
  • 15m 58s /Mi
Today's run is 8 miles. I'm going to break the workout into 2 parts of 4 each as Dennae has water polo all day. I got the first part in before her game--nice set on the canal trail by DVC. While not very hilly, it was much more hilly than the trail by Walnut Creek.

After water polo, I ran up Sessions to Lafayette Ridge and back to again. Well, it was super hot--higher than 90 degrees when I started. I felt like I was completly spent and between the 40 miles this week + the heat + the nutrition + the second run of the day, I was cooked.

Oh well--looking forward to the day off tomorrow.

Good week--except that I did not get stregnth workouts in. I need to double down on this next week.

Run
  • 2h 27m 07s
  • 11.21 miles
  • 13m 07s /Mi
Sport #1
  • Bocce
  • 1h 00m

Ton of fun!

Sport #2
  • Table Tennis
  • 30m

Got my a$$ handed to me on the table tennis tourney. I peaked too soon--about 35 years too soon.

Strong trail run today. 2200 feet of climbing. Generally I felt strong--but I did break my glasses on the run. Thank god for Costco--they fixed them for free--including putting new doohickies (stems) on the glasses.

Trail was Home, Deerhill, Lafayette Ridge, Briones Crest, Seaborg Crest , Crescent Crest,Briones Crest, Lafayette Ridge,Sessions, Home

wieczynski's Training Log


 July 2014 
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Time
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