Lafayette,CA 
Today
Sunny High 64FLow 53F
  • Temp: 56F
  • Hum: 75%
  • W: 0mph N
THURSDAY
Partly Cloudy
High 65F
Low 48F
FRIDAY
Sunny
High 56F
Low 54F
SATURDAY
Moderate rain
High 59F
Low 52F
SUNDAY
Moderate rain at times
High 56F
Low 54F
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

Run
  • 2h 12m 48s
  • 10.61 miles
  • 12m 31s /Mi
After WP I did my run.... But first, my daughter was invited by a WP coach to come hang out at their college and workout with their team!

Ran from Canyon EBMUD trail head to Redwood Trails and did the East Ridge trail. At one point there was helicopters were searching. At the end of the trail, there were firefighters and paramedics setting up to rescue someone who fell off the trail.

Great run--but tons of hills Overall the training run felt good.

Run
  • 1h 19m 20s
  • 6.38 miles
  • 12m 26s /Mi
Serrano Ct to Springhill to Lafayette Ridge and back from Sessions. Short day as I headed out to watch my daughter's WP game.

Run
  • 40m
  • 4.00 miles
  • 10m /Mi

Run at Long Beach (with 1/2 walk). Would have gone better--but too much booze during the Taaffe retirement party! I ran around the seaport and mallish area.

For the first time every, I got 154 miles in a month! July was a good month.

wieczynski's Training Log


 August 2014 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 
Time
Distance
Time
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals