• 32m 20s
  • 9.99 miles
  • 18.53 Mi/hr
  • 1h 00m
  • 1421.70 yards
  • 04m 13s /100 yards
  • Stretching
  • 15m

I had TRI swim class today.  I worked on three things.   Not crossing over, gliding and hip rotations.  I'm just a slow learner.  I have had probably 6 different swim coaches over the years and things are finally starting to click.   And it isn't like any of them are poor coaches--it is just me!

I tried to do another bike time test.  I'm trying to hold my prior levels.  I this about the third time that I have blown up.  I think it is a message that my bike fitness isn't where it was.  I need to get humming.

Entire workout (188 watts):

Min Max Avg
Power: 125 312 188 watts
Heart Rate: 95 155 133 bpm
Cadence: 74 102 89 rpm
Speed: 14.4 21.9 18.5 mph
Pace 2:44 4:11 3:14 min/mi


Duration: 32:20
Work: 365 kJ
TSS: 38.1 (intensity factor 0.841)
Norm Power: 198
VI: 1.05
Pw:HR: 0.15%
Pa:HR: 6.12%
Distance: 9.987 mi


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
  • 49m
  • 2200.00 yards
  • 02m 14s /100 yards

Workout 1
Swim 1:00

200 swim,
200 pull

6 x 150 (15") as 100 Hard, 50 Easy.
100 easy swim.
3 x 200 (15") pull, Steady with excellent stroke.

200 easy swim

  • 57m 44s
  • 6.58 miles
  • 08m 46s /Mi

Workout 2
Run 1:00
WU: 15' easy, including 4 x 30" strides.

MS: 2-3 x 1 mile (4') @ z4-5/TP

WD: 5' easy.

Good swim this morning.  I ended up not having a pull bouy--so I just swam instead.  I worked on not crossing over my hands today.  However, I don't think I rotated enough based and my shoulders were a little sore by the end of the workout.  I still have a bit of the lingering cough from the travel.

I ran after work on the Moraga trail.  My hip was a little tight today, but did not bother me on the run at all.  I'm hopeful it is just blip.  I didn't push the stride like I did last week.  Strides were (6:14, 6:20, 6:31, 6:25).  I did 2X1 miles (7:42, 7:20) at Z4.

 Entire workout (8.77 min/mi):

Min Max Avg
Speed: 4:33 0:00 8:47 min/mi
Altitude: 245 514 377 ft

  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
  • 20m
  • 2.33 miles
  • 08m 34s /Mi
  • 1h 00m
  • 1300.00 yards
  • 04m 37s /100 yards

Ok.  So I'm doing a plan change up. Since my body is aching and my schedule is hell, I'm going swap Monday with Tuesday.  Today was the kids first day at swim--my wife and I went to watch and see our "summer friends."

Also, I started my month long Tri Swimming class.  The first class the instructor (Lisa) pointed out that I was crossing over on the hand positions.  I need all the help I can get and she is on top of it all!  I made the corrections and my stroke count seemed to improve.  Good stuff.

Swim was 400 drills, 6X75 (kick, drill, swim) and 10X50s.  I think the volume is pretty short with lots of breaks.  My goal is to work on form and push the aerobics.  I may need to get an extra swim in each week.

My hip flexors have been tight and cramping all week long. So I took it easy on todays run, which was on the tread mill (bech).  I only ran for 20 minutes and did not do any strides--which is where I think I stretched it out too much.

It will be a interesting week--I need to figure out how I'm going to get the Sunday workout in on mother's day. hmmmm. It will be a week of mixing everything up.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike #1
  • 15m
  • 4.50 miles
  • 18.00 Mi/hr
Bike #2
  • 1h 48m
  • 31.24 miles
  • 17.35 Mi/hr
  • 13m 41s
  • 1.53 miles
  • 08m 56s /Mi

I did 2X15 @ Z4 (236 & 223 normalized power).  Also, 2X15 at 188 to 200 range (192 & 191).  For what ever reason my computer did not capture the results of the first 15 minutes of warming up.  Overall normalized watts is 197 watts.  This ride kicked my butt.  I still feeling tired from the travel this week.  My inter quads  cramped up on the what was supposed to be the third set of 15 minutes.  I cut it short and spun to recover. 

However I did get a brick run in.  I started off very strong, but my back was really cramping up.  My nutritrion has sucked this week and I paid the price.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 2


I got up at 3:45 to start my trek with Danette back to the bay area.  We got to the airport with about 2 minutes to spare to get onto our 9 person airplane!  I had the isle and the window.  It was pretty bumpy--but not bad by their standards.  

We got back to the bay area just in time to run to Dennae's last set in volleyball and Layton's last inning.  I'm spent--no workout for me.

Volume wise, I'm in trouble this week. I need to bike, swim and run tomorrow big time.  Maybe I'll do a brick and then swim in the afternoon.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Sick: 1
  • 1h 12m 06s
  • 8.13 miles
  • 08m 52s /Mi

I ran along a country road with traffic going by at 55+ mile per hour in Artesia.  The altitude was 3500 feet so I took the run pretty easy.  It was about 85 degrees when I began the run this morning.  There was no humity, but it still was a tough run.  Especially with all of the crap that I ate yesterday.  Frankly, I had too much wine too.  But I got it done--even thought the speed was sub Z2.  

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

Logan graduated today!  Woo Hoo.

It was a day of eating.   I started with eggs and bacon. Also, I had a bunch of donuts. Then, I got Long Johns Silvers fish with a root beer float.  For dinner I got chicken fried steak with mash potatoes and fried mozzarella. Also, I eat about a can of pringles too.  After dinner we drank a couple of bottle of wine.

Tomorrow, it is back to a normal day of eating (or at least more normal).

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

wieczynski's Training Log

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