Tri Tri Tri Again

Lafayette,CA 
Today
Patchy rain nearby High 70FLow 49F
  • Temp: 63F
  • Hum: 78%
  • W: 4mph S
TUESDAY
Sunny
High 70F
Low 51F
WEDNESDAY
Sunny
High 76F
Low 56F
THURSDAY
Sunny
High 75F
Low 57F
FRIDAY
Patchy rain nearby
High 74F
Low 55F

Sunday - July 6

Run
  • 1h 38m 41s
  • 10.13 miles
  • 09m 44s /Mi
Got a late start to the run--as I needed to drop by son's key off to him. But, could he give me the right address? Nope.....

Course was Aetna to Canal trail to John Muir and Back loop.
So, I 0cut the trail run into a Aetna to canal trail to John Muir to Heather farms and back to Aetna. The loop was a little shorted than the 10, so I added a 1/2 mile at Z5 for kicks. Then at the end of the run I added 4 strides. I was able to start in Z1 and then get progressivly faster.

On the run I saw Ray--whom I am not seen in years.

Saturday - July 5

Run #1
  • 10m
  • 0.90 miles
  • 11m 06s /Mi

Turned the garmin off by accident.

Run #2
  • 2h 54m 18s
  • 14.57 miles
  • 11m 58s /Mi

Friday - July 4

Sport
  • Kayaking
  • 42m

Thursday - July 3

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.

Wednesday - July 2

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.

Tuesday - July 1

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.

Monday - June 30

Sport
  • Stretching
  • 10m

wieczynski's Training Log


 July 2014 
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Volume

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Actual vs Planned

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