Lafayette,CA 
Today
Light rain High 55FLow 46F
  • Temp: 57F
  • Hum: 87%
  • W: 11mph S
SATURDAY
Partly Cloudy
High 58F
Low 51F
SUNDAY
Partly Cloudy
High 66F
Low 49F
MONDAY
Sunny
High 64F
Low 48F
TUESDAY
Sunny
High 69F
Low 48F
Decent day of getting it done. I had a family breakfast--so I got 4 in early, did breakfast, went to work and then got 6 in with Mike D around Shadelands. Not ideal--but got the millage in.
Run
  • 5h 36m 52s
  • 23.38 miles
  • 14m 25s /Mi
Ran at 6am from Shell Ridge to Mt Diablo. Tough run with Mike D, Kevin and Becky. Becky works with Mike D. The trail run was solid--and we spent about 30 minute up at the top. The quads did not burn like the run with Chavez a couple weeks ago.

I worked on leaning into the downhills--which is something I need to do.

Sport
  • Walking
  • 20m

Run
  • 48m 38s
  • 5.26 miles
  • 09m 15s /Mi
Good shortish run. I got 5 in with the intention to make up the rest at hill repeat day on this evening.

I felt pretty strong today--expecting the impact of the 5K earlier this week to cause me problems. It was a straight out and back on the canal trails 9:36, 9:39, 9:24, 8:33, 8:07 (per 2/3 of a mile), 9:59.

Run
  • 1h 34m 10s
  • 8.30 miles
  • 11m 20s /Mi
Ran 8.3M miles at shell ridge. New trail--all good.

Run #1
  • 21m 22s
  • 1.95 miles
  • 10m 57s /Mi
Run #2
  • 21m 22s
  • 1.95 miles
  • 10m 57s /Mi
Run #3
  • 33m 04s
  • 3.86 miles
  • 08m 34s /Mi
5K Day! Whoot Hoot! Good to get the vDOT test done. Started with a nice warm-up with 3x1 minute sets (7:38, 7:08, 6:41). My goal was to hit 23:00 minutes. I got 22:54! I will have to pull the mile detail once I load everything into training peaks. But I felt like it was pretty well paced--with a nice build.

It was a sufferfest-but I got it done on a wet track!

VD Score is 42.
E is 9:48, (target volume 25% or 150 minutes)
M is 8:25, (target volume 90 minutes or 16 miles)
T is 7:52, (target volume 10% or 60 minutes)
I is 7:12 per 400, (target volume 8%)
R is 6:40 per 100, 6:48 per 400 (target volume 5%)

Sport #1
  • Stretching
  • 10m
Sport #2
  • Walking
  • 10m

wieczynski's Training Log


 August 2014 
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Time
Distance
  • December's totals
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