The following equipment is nearing replacement:
Light rain shower High 77FLow 65F
  • Temp: 60F
  • Hum: 86%
  • W: 4mph ESE
High 87F
Low 65F
Patchy rain nearby
High 76F
Low 58F
Light rain shower
High 67F
Low 55F
Patchy rain nearby
High 68F
Low 46F
  • 2h 02m 21s
  • 35.13 miles
  • 17.23 Mi/hr

Re-lubed the tri bike and put 95+ pounds of pressure into each tire last night.

I started this a little bit later than I planned but the misty drizzly stuff didn't let up so I went and I and rolled out. The rain finally stopped about 90 minutes in to the ride.

I felt reasonably good throughout. When I was on Beaver Creek near the Ebenezer put in, my thighs started to complain. They said, "I thought that we stopped doing this. We do run stuff." The felt better by the end of the ride though.

RPE seemed high but considering that I've had under 17 hours on the bike so far this year (including this ride), I should not complain. I did have some, "Dear doG, why did I think that the long course in two weeks was a good idea?"

  • 20m 12s
  • 2.14 miles
  • 09m 26s /Mi

Long transition due to potty break. Also, shoes were on the porch to keep them dry rather than by the driveway. I initially planned to head towards downtown but at the last minute decided to do the neighborhood route to avoid stopping for street crossings, etc.

  • 40m 44s
  • 4.34 miles
  • 09m 23s /Mi

Hillcrest-Peakway recovery run

  • 59m 05s
  • 2500.00 yards
  • 02m 22s /100 yards

Pullen swim
300 swim/200 pull/100 kick
4x150 w/:20 rest (kick/drill/swim by 50)
200 @ 30 seconds recovery
4x100 pull @ 20
200 @ 30
2x150 swim @ 20
= 2500 yards

Return to masters next week?

Run #1
  • 09m 22s
  • 1.03 miles
  • 09m 06s /Mi

Warm up mile followed by
4 x 100 m lunges
4 x 100 m high step
4 x 100 m butt kick

Run #2
  • 22m 26s
  • 2.56 miles
  • 08m 46s /Mi

2 minutes Z3+
30 seconds recovery
3 minutes Z3+
30 seconds recovery
4 minutes Z3+
30 seconds recovery
5 minutes Z3+
recovery to end of lap
2 lap cool down

√ Track workout with Lisa and Marianna tonight.

Sadly, I lost my vivofit step tracker watch last night.  Boo.

  • 53m 08s
  • 14.63 miles
  • 16.52 Mi/hr

New Hill Post Office (Z1/Z2)

  • 14m 41s
  • 1.47 miles
  • 09m 59s /Mi

Neighborhood brick run (Z1/Z2)

First brick run in months and months and it felt it. Hard to keep the effort low due to the "first brickness" and the temperature (85).

√ Wee brick Wednesday

Interesting, it looks like Atomic Man was acquired by (or made a deal with) Toughman Tri starting in 2017

  • 51m 07s
  • 2200.00 yards
  • -----

Pullen swim
200 swim/200 pull/100 kick
4x50 fast/easy @ 15 seconds recovery
6x75 kick/drill/swim @ 20
300 pull
4x25 distance per strock (descend stroke count 1-4) @10
4x50 ez/fast @ 15
6x75 swim (descend 1-3, 4-6)
= 2200 yards

  • 28m 34s
  • 3.17 miles
  • 09m 01s /Mi

Meredith roundabout

Last night we heard from the vet.  Zoe's radiology results are in and the verdict is -- pano (panosteitis). Basically puppy growing pains. This is showing up on the right ulna, left humerus, left ulna and left radius.  The treatment is the same -- pain meds, keep her quiet.  It is something that puppies grow out of in days or weeks or months and there is no reason to believe that there will be any long term problems.  In fact, all of her joints are beautiful.

As you can see in the image above, the ulna and radius are the long bones between the wrist and elbow.  The humerus, between the elbow and "leg pit,"  is the bone that was painful for her last week.

  • 15m

2 sets of 50 Standing Resisted Hip External Rotation on each leg (first set with red+green bands), foam roller back stretches, soft ball rolling, core

jmkizer's Training Log

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