• 1h 24m 22s
  • 8.88 miles
  • 09m 30s /Mi

80 minute tempo workout
wu: 20minutes RPE 3
main: 5 x (6t, 2r)
cd: 20 minutes RPE 3

  • Stretching
  • 15m
I did my long, slow 120 minute run. Actually I did four minutes more. It was supposed to be a tempo workout, but my hip has been bothering me and I thought it was be better to keep the pace constant and not push it too much (like 80 minutes isn't pushing it :-) ) . The hip started to bother me about minute 50, but was able to push through it. I did the foam roller thing for the first time. It was like grinding meat. That thing sucks--but I could feel the stress on my body--especially my hip get worked out.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 15m
  • 18.35 miles
  • 14.68 Mi/hr

75 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.

  • 27m
  • 1350.00 yards
  • 02m /100 yards

Speed day
wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last

  • Stretching
  • 04m
I ended up biking 75 minutes on a stationary bike today. I did 7 sets of 1 minute strides averaging 105 to 115 for each set. My total cadence today was 93. --------------------- I did my short 30 minute speed oriented swim at lunch today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4
  • 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

wieczynski's Training Log

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