My wife starts her TRI career today. She has signed up for Wildflower Oly with Team in Training. She is training with the daugher of one her friends--Jamie Louis. I got up and made her coffee and a "lunch" with a gatoraid, goo, engergy bar, and a pria bar. She's going to kick butt. Check out her log. DWieczynski on BT. Whoo Hoo. ------------------------- I might swim today or I might take today off. It is just wrong that I have an 8:00 meeting. It will be a busy day with the kids--taking them basketball and softball.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3
We have our Janaury close today at work. I ended having to be in the office at 6:00 am to review data that was not available until noon. Boo Hiss. I missed my swim workout. I may shift my swim to Saturday--but may not get it in today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3
  • 1h 02m
  • 18.33 miles
  • 17.74 Mi/hr

Spin Class
Aerobic Fitness
Stay with a smooth pedaling stroke and keep your HR aerobic!

  • Stretching
  • 06m
I'm bummed out. I didn't get a slot for Escape from Alcatraz. I'm so depressed. ----- Biked on a stationary bike today. I did level 10 for the first time on intensity for the workout. Also I did 4 minutes at 95 cadence, 2 minutes at 100 cadence, 1 minute at 120-126 cadence.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 31m
  • 3.71 miles
  • 08m 22s /Mi

Run Base
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

  • 48m
  • 2450.00 yards
  • 01m 58s /100 yards

WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.

  • Stretching
  • 08m
Did my swiming pace workout this morning. Pace slipped a little bit on my last 1/3 of the 100s. Times for the 7X50 (48.5, 50.25, 47.5, 48.0, 48.0, 49.4, 49.0) Times for the 14X100 (1:39, 1:43, 1:41, 1:41, 142, 1:43, 1:44, 1:41, 1:43, 1:43, 1:43, 1:44, 1:44, 1:44) Interesting enough, I can't count. I did 7X50 instead of of 6X50 and I did 14X100 instead of 15X100s. Crud! --------------------------------- I did my short run for the week at lunch. My legs felt pretty tight. I need to really strech out more before during my week. I have noticed that my pace has picked up significantly since I started this winter prep program. Woo Hoo.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 40m 18s
  • 8.40 miles
  • 12.51 Mi/hr
Our company has sponsored getting cycling outfits for people who are active bikers at our work location. We just got our snazy outfits and had a group bike ride this morning. The company was great. The pace was not. The good news is that I did get about 50% of the workout in at a decent cadence. I have to look at it as better than sleeping!

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 2
  • 32m 50s
  • 4.00 miles
  • 08m 13s /Mi
  • 55m
  • 2500.00 yards
  • 02m 12s /100 yards

Easy swim
Easy 2.5k straight swim.

  • Stretching
  • 03m
Nice long swim at the pool today. I did my 2500 meters and it was pretty uneventful. However, I did feel like I was dragging a little today. ------------------------- This is my last run before the 1/2 Marathon--assuming I get get kid coverage. I did a pretty flat course by work (except for 1 hill) and was able to keep a 8:20 mile. I pushed it more that I should have, but it was a good run.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 35m
  • 10.60 miles
  • 18.17 Mi/hr
  • 48m
  • 6.00 miles
  • 08m /Mi
  • Stretching
  • 05m
It was rainy and foggy and I went to the gym to workout. I had planned on biking for an hour, but the bikes were packed. I ended up running for 38 minutes while the bikes opened up. So changed my workout to be a reverse brick. I did 38 minutes running, 20 minutes biking, 10 minutes running and 15 minutes biking. I kept my heart rate higher than it should have been and sweated like a pig. I ran into one my co-workers at the gym. We ran next to each other. I was talking about how I was hoping for a slot for Alcatraz. Two minutes later I fricken fall off the treadmill. NICE. All of those times that I have worked out, I've never fell off a tread mill--until I'm with someone that I know. This TRI stuff can teach you humility when your not looking.

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

wieczynski's Training Log

 February 2007 
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