Tri Tri Tri Again

Lafayette,CA 
Today
Sunny High 75FLow 59F
  • Temp: 67F
  • Hum: 63%
  • W: 14mph WNW
THURSDAY
Sunny
High 76F
Low 61F
FRIDAY
Sunny
High 82F
Low 59F
SATURDAY
Light rain
High 69F
Low 58F
SUNDAY
Sunny
High 70F
Low 52F

Tuesday - July 8

Run
  • 32m 12s
  • 3.61 miles
  • 08m 55s /Mi

Tempo run.

Tempo run--left the garmin at home. Used mapmyrun instead. Tempo run was 1 mile @ Z3 (8:38), 1 mile @ Z4 (8:10).

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.

wieczynski's Training Log


 July 2014 
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