• 28m
  • 1400.00 yards
  • 02m /100 yards

Swim TT
Assess Fitness
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

  • Stretching
  • 10m
I did a quick swim today. Part of the swim was a time test for 500 yards I averaged 1:42. I skipped the run to give my knee and hips time to recover.  It is now day 10 without running.  I hope I haven't completely forgotten how to run!

  • Calories: 3408 From fat:1052.46 (117.6g, 30.88%), From Carbs:1728.91 (434.68g, 50.73%), Protein:626.63 (157.54g, 18.39%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Bike #1
  • 11m
  • 3.00 miles
  • 16.36 Mi/hr
Bike #2
  • 1h 05m
  • 20.40 miles
  • 18.83 Mi/hr

Big Gear
Raise LT
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.

  • 50m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

  • Stretching
  • 15m

I did my morning weight lifting routine. Nothing exciting. I still need to do a better job of using my heals on the leg presses and the squats. Hopefully, I can spin tonight.


I ended up catching spin class tonight with the Iron team.  It was a good session--but it wasn't as intense as in prior weeks.


They are all heading down to Wildlflower this weekend (as is my wife) to do the practice run.  It will be fun for all! Hopefully, I will be able to head down next weekend.  Dr Scott was there and gave me a new stretch for the knee.

  • Calories: 2361 From fat:516.16 (56.78g, 21.86%), From Carbs:1457.97 (360.84g, 61.75%), Protein:386.87 (95.75g, 16.39%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 59m 30s
  • 3200.00 yards
  • 01m 52s /100 yards

Swim Endurance
WU: 300 & 3x100IM on 20" rest OR 3x100 free on 20" RI.
800 easy swim, alt breathe.
10x100 w/paddles on 1:45. These are comfortable, not hard.
Take paddles off and swim 5 x 100 fast on 1:30. These HURT!
CD: 300

I swam at Heather Farms today.  In looking at my time, I'm a little surprised at the pace.  I wonder if I miss counted a lap or set.   Hmmm.  It could be the paddles are faster than I remember.  Nah--I'm sure I miss counted.

  • Calories: 1799 From fat:529.51 (58.64g, 29.43%), From Carbs:882.09 (219.79g, 49.03%), Protein:387.39 (96.53g, 21.53%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • Hiking
  • 30m

  • 3h 04m 29s
  • 43.79 miles
  • 14.24 Mi/hr
  • Stretching
  • 10m

I met up Lonnie and one of his buddies and did Palmares Canyon. Nice! It was 5,001 feet of climbing! I got separated from them. We were going to meet at the summit. I blew past the summit--thinking that it was a false summit. I headed down the canyon and by the time I realized that I was through, they had already headed back home.

I got back into cell zone and got directions from Lonnie on how to get back. However, I was already going the wrong way! I ended up in Sunol!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 10m 30s
  • 3200.00 yards
  • 02m 12s /100 yards

Swim Endurance
WU: 300 & then 3x100 choice (free or non free).
4x200 pull with 30" rest.
8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
CD: 200

I swam at Heather Farms today. I was not feeling great. I had skipped lunch and instead ate ensure and meal replacement bars. Not good. The first 1000 in the water felt like I was going to revisit my lack of lunch! Anyway it wasn't fast, but I cranked the time out. I suspect that I actually swam more--it was one of those days where I could not count to save my life.

  • Calories: 2264 From fat:653.39 (69.66g, 28.86%), From Carbs:1269.94 (304.62g, 56.09%), Protein:340.67 (81.72g, 15.05%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
  • 1h 07m 27s
  • 15.73 miles
  • 13.99 Mi/hr

I rode with Lonny up Mount Diablo--at least up to the ranch. It was one of those last minute things were we decided to head out. The game plan was to bike up to the 1000 foot marker and head back. We did that in 32 minutes and our target was 45. So we continued to the Diablo Ranch and then headed back down. I was still a big wimp on the down hills, but I was able to really pound it toward the end of the flat down hill in the aero bars.

We did 1640 feet climbing. Total calories burned 1059. I thought I would try something a little different. I biked up most of the ride in middle ring. I needed to drop into the small ring about the 1000 foot mark during the steep portion and on one other section of the climb.

This ride is a good practice for wildflower's hills and i need to repeat this multiple times before the race!


  • Calories: 3841 From fat:771.28 (77.57g, 20.08%), From Carbs:2405.06 (544.26g, 62.62%), Protein:664.66 (150.41g, 17.3%)
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4

wieczynski's Training Log

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