The following equipment is nearing replacement:
Bike
  • 45m 22s
  • 19.27 miles
  • -----

Easy, high-cadence spin. Resistance was very light here so ignore the "distance."

Run
  • 1h 10m 22s
  • 7.15 miles
  • 09m 50s /Mi

House Creek Hills

5 x 600m hill / 400m on the flat at Z5 effort

Strength
  • 35m

FMS routine

Swim
  • 58m 54s
  • 2350.00 yards
  • -----

RSA Masters
400 w/u
4 x 50 kick
4 x 50 drill (balance, side kick, 6-3-6, top hat)
4 x 50 free
300 pull
2 x 150 free
4 x 75 kick
150 free
300 pull
= 2350 yards


√ We're seeing Paula Poundstone tonight.

Good show!

Run
  • 1h 22m 37s
  • 8.58 miles
  • 09m 38s /Mi

Waterford-Peakway

Good run. Very pleasant t be able to run in shorts on the last day of November.

I was aiming for a heart rate of 173 or lower in the intervals and I got 174-173-174-173 for my averages so I was close! I did have an alert on my watch but in the hillier sections, it was a challenge keeping things relatively even. It looks like the cadence was better on the first three intervals.

Run felt good. Looking forward to feeling speedier ;-)

Strength
  • 35m

FMS routine


√ Functional movement stuff on tap for tonight!

Swim
  • 57m 15s
  • 2480.00 yards
  • -----

RSA Masters
400 w/u
6 x 100 drill (balance, side kick, FTD, 6-3-6, balance, side kick, hat (as 4 x 25))
200 kick
12 x 75 (1-3 build, 4-6 fast, 7-9 ez, 10-12 fast)
50 kick
4 x 50
50 kick build
3 x 200 pull
100 c/d
= 3100 *.8 = 2480

Bike
  • 1h 10m 07s
  • 19.36 miles
  • -----

Easy trainer ride with drills:
4 x 45 second single leg drills keeping the upper body still, take 30 seconds easy between intervals with both legs.
6 x 45 second spin ups (120+rpms) keep bouncing minimum, take 1 minute easy between.
6 x 1 minute pick ups to threshold with 1 minute recovery.


Zoe's "procedure" (aka spay) is scheduled for December 22.  I hope that she is not a cone head for Christmas!

Strength
  • 45m

* 2 sets of 50 Standing Resisted Hip External Rotation on each leg (first set with red+green bands) - the red band says 35 pounds and the green way is labeled 15.
* 2 set of 50 Foam Roller Side Plank (first set each side with 10 pound weight, second set with 5 pounds)
* FMS routine


√ Massage

√ Errands

√ Zoe vet vist

√ Cleaning

Bike
  • 1h 08m 08s
  • 18.48 miles
  • 16.27 Mi/hr

Olive Chapel loop

The ride was pleasant. Slower than molasses but pleasant. Maybe I should think of it as "winter pace" -- ha!

I started off with toe covers on but took them off at the Olive Chapel church because my left foot kept getting unclipped. That solved the problem. Other than that, the new pedals/cleats seem to be fine. I was using Shimano SPD road before and the PowerTap ones are a proprietary Look Keo variant. I ordered extra cleats when I got the pedals because I know how these things work. Your cleats/HRM batteries/HRM strap/watch or whatever always breaks in the month before your A race!

jmkizer's Training Log


 December 2016 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 
Time
Distance
  • Goldsboro Heart & Sole Half Marathon (Run)
    2/4/2017 Goldsboro, North Carolina
  • Shamrock Marathon (Run)
    3/19/2017 Virginia Beach, Virginia
  • Cary Long Course Duathlon (Duathlon)
    4/29/2017 Cary, North Carolina
  • December's totals
  • November's totals
  • 2016 totals
  • 2015 totals