• 1h 05m 21s
  • 14.62 miles
  • 13.42 Mi/hr
  • 19m 41s
  • 2.37 miles
  • 08m 19s /Mi
  • Stretching
  • 04m
I did the TNT workout with my wife today. We did an hour bike ride followed by a 20 minute run. We did the Moraga to Canyon Road to Pinehurst ride. The ride had significant hills--which I was sort of suprised at how I was able to keep my cadence up during most of the ride. I did a negative split on the run (by 1 100th of a second--but it still is a negative split). My hip is doing much better. Total elevation gain of 1,755 for the run. Afterwards a bunch of us (Deb, Leslie, Laura, Danette) went to Sports Basement. We picked up two bike trainers and bunch of clothes. I almost swallowed my tounge when they rang it up and it was over a thousand dollars. After the 20% discount it was only $850. Looks like a couple of weeks of Mac & cheese. Over there I saw Coach Paul. He is two months away from completing the Iron Man event. He shared a couple of ideas on how to loosen up the hips and my legs. Overall a great day.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Day 'o rest

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 12m 07s
  • 19.81 miles
  • 16.48 Mi/hr
  • 34m 12s
  • 4.14 miles
  • 08m 16s /Mi
  • Stretching
  • 08m
Danette has her long training session on Sat., so I moved my long-workout from Sat to Fri--to ensure that I'm able to get it in. This was the first real bike/run combo (other than trainer/treadmills) that I have done for a while. The bike went better than I thought--I was able to keep the cadence up for the entire ride. My transition was ok for what it was. I ended up changing to running clothes in the car--which I'm sure was pretty funny if some was watching. The first mile of the run was really slow and I had to fight hard to keep going. At the first stoplight I was able to stretch out and the rest of the run was ok. I don't feel too tight the next day. Take aways: 1. I left my swimsuit at home--which impacted my swim. :-( I need to get better packing everything ahead of time. As the pool was closing, I was not able to pickup another suit in time. 2. My HR monitor was not on correctly for the bike ride. I think I did not wet the connector or maybe it was sitting too low. 3. Need more run/bike combos to improve. My legs were not jelly--which is good, but they were tight for the first mile. 4. I was able to keep the cadence above 100 for most off the ride. I think I need to shift more to lower the cadence and generate more power.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 29m 01s
  • 3.66 miles
  • 07m 56s /Mi

30min easy run.

  • 1h 00m
  • 3100.00 yards
  • 01m 56s /100 yards

Long day
wu: 300 swim, 300 kick
main: 1 x 2300, RPE 4 (alternate 1 x 1500)
cd: 4 x 50, each slower than last

Sport #1
  • Stretching
  • 02m
Sport #2
  • Walking
  • 02m
Nice 30 minute run in the morning at a good clip. The hip was just a little tight and so far I don't feel too bad. ---------------------------------- I did the hour swim at lunch. I did the warmups + 100 laps. At lap 74 the arch in my foot cramped up. Other than that it was a pretty good swim.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 20m 19s
  • 2.63 miles
  • 07m 43s /Mi

30min aerobic test. For those of you using heart monitors, here's a way to roughly determine your lactate threshold for running.

Do a 30min time trial and record your average HR over the last 20minutes. For future runs, this heart rate should match about your perceived effort of RPE7. This pace will also change depending on your fitness level.

  • 30m
  • 1300.00 yards
  • 02m 19s /100 yards

Speed day
wu: 200 swim, 100kick
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
cd: 100 kick, 100 easy

  • Stretching
  • 05m
Swam with my wife at lunch today. After I swam I ran a time trial. I need to do the time trial before swimming. I had a good pace--but felt pretty wiped out after the swim. Oh well live and learn. I need to update my Garmin to get my HR stuff downloaded--may tomorrow (after Valetine day).

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 1h 10m
  • 17.82 miles
  • 15.27 Mi/hr

90min. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE 7-8 on the hills.

  • 35m
  • 1500.00 yards
  • 02m 20s /100 yards

Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

I had a meeting at 7:00 today, so I was not able to get the full 90 minutes of biking in today--having to stop 20 minutes early. :-( --------------- I went swimming with my Wife this afternoon. I left my swim workout at work, so I did the following: 400 warm-up (50 free, 50 kick) 9X100 at level 6 200 warm down. Ready for another nap.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4
  • 50m
  • 2450.00 yards
  • 02m 02s /100 yards

Long swim
wu: 4 x 150 swim, kick, pull, swim
main: 1650 ladder: start with 275, then 250, 225,...until 25.
Cd: 200 easy

I started base 2--swim week this week. I swam 2,450 meters at lunch. However, on the ladder I lost count and may actually have swam 275 more meters than I was supposed to. It is 2:45 and I'm sleepy. One more yawn and I'm going to get a cup of coffee. My hip is feeling pretty good today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4

wieczynski's Training Log

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