• 20m
  • 5.15 miles
  • 15.45 Mi/hr
  • 1h 00m
  • Stretching
  • 15m

I went to 24 hour fitness with Danette and worked. I did the regular Tri Bible exercises + sit-ups + medicine ball twists. I picked-up the weight on the leg press to 250 at 25 reps

I checked out my USAT score for last year.  I was 5924 out of 9,168 for my age bracket or 64.6%.  I'm going to have to find one of those foam fingers with 5925 fingers.   Maybe Target.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 25m 14s
  • 2.96 miles
  • 08m 31s /Mi
Sport #1
  • Stretching
  • 15m
Sport #2
  • Walking
  • 16m

I went running with Landon, Danette and Dennae tonight at the Lafayette Reservoir.I did one loop--counter clockwide.  I got to the downhill by the fishing area and turned around to run back to Danette and then walked back with her and Dennae.   I was really happy, I ran three miles without having any pain in my knee.

I got home and put ice on the hip and the knee and stretched out.  I'm still suffering from the cold--but it seems to get better.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
  • 1h 37m 19s
  • 19.37 miles
  • 11.94 Mi/hr
  • Stretching
  • 05m

An interesting month...  Adding to the bad hip and cold/sore throat, came food poisoning.   I ate jelly beans and coffee and ended up with an upset stomach. One of the other people at work had the same combo and ended up in the same pickle.  

I almost ended up backing out of my ride, but didn't.  I HTFU!  Matt, Lonnie and me headed up Mount Diablo.  It was a miserable ride--contra to the couple of rides.  Those guys smoked me.  They beat me to the top by at least 2 minutes.   It became on of those mental toughness days....  But the ride is in the book and well needed.

Total climbing was 2,692.   Total calories is 1,400

  • Calories: 1751 From fat:385.7 (38.81g, 22.03%), From Carbs:1040.95 (235.69g, 59.45%), Protein:324.36 (73.44g, 18.52%)
  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 3 Overall Workout: 2
  • 1h 05m
  • 3000.00 yards
  • 02m 10s /100 yards

500 Wu
150 pull
150 free

  • Stretching
  • 15m

Danette and I swam at Heather Farms at 7:00. I left my workout notes at home--so I made up my own workout. I felt a little slow--like I was too vertical. But, I cranked it out. HTFU.


  • Calories: 3311 From fat:895.97 (99.22g, 27.06%), From Carbs:1859.62 (463.36g, 56.16%), Protein:555.41 (138.39g, 16.77%)
  • Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 3 Sick: 2 Overall Workout: 3

I stayed at home today-trying to get over the cold. I'm making progress--maybe tonight I will go weight lifting... We'll see.

AAAAAHHHHHHHHH---I have two blue squares on my calendar out of two days.  That's the same amount of squares as last month.  AAAAAAHHHHHHHH.


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

Joining the sore knee and broken toe, I have a post nasal drip cold. Blech. I have had more sickeness/injuries this year than in the last 4.


I was sitting at home feeling sorry for myself and I came across this...

I wouldn't try to run this from work!

I guess I need to HTFU.


  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 3
  • 34m 12s
  • 4.00 miles
  • 08m 33s /Mi

Run Base
Run 45' 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.

  • 57m
  • 2900.00 yards
  • 01m 58s /100 yards

Easy swim
2x200 on 20" rest.
3x100 on 10" rest.
4x50 on 10" rest.

6x100 on 10" rest - bi-lateral breathe.
8x75 on 10" rest - breathe every 4th stroke.
12x50 on 10" rest - breathe every 5th stroke.

CD: 2x200 pull bi-lateral breathe on 20" rest.

  • Stretching
  • 20m

This is my first run in 15 days.

My morning run started off great. My first mile was between 8 & 9 minutes. I chose to run the canal trail--which is flat and paved to take pain off my knee. At about mile 2, I got the same pain in my outside of my knee. By mile 3 I was in pain. I continued until mile 4 where I gave it up.

Back to stretch and reevaluate.


I swam at lunch, but had to cut the cool down short by 200 yds. I hate the breathing drills. It has been a couple of years since I have done them and they are much easier than I remember.


I stretched my brittle body while watching TV tonight. 



  • Calories: 614 From fat:133.32 (14.19g, 21.71%), From Carbs:330.78 (79.2g, 53.87%), Protein:149.89 (35.89g, 24.41%)
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Overall Workout: 3

wieczynski's Training Log

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