Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 70FLow 56F
  • Temp: 64F
  • Hum: 68%
  • W: 9mph SSW
SUNDAY
Sunny
High 71F
Low 52F
MONDAY
Sunny
High 72F
Low 49F
TUESDAY
Sunny
High 73F
Low 55F
WEDNESDAY
Sunny
High 76F
Low 58F

Monday - July 7

Sport
  • Walking
  • 10m

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.

wieczynski's Training Log


 July 2014 
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