Apex,NC 
Today
Sunny High 68FLow 44F
  • Temp: 66F
  • Hum: 32%
  • W: 8mph W
TUESDAY
Sunny
High 69F
Low 47F
WEDNESDAY
Patchy rain nearby
High 63F
Low 49F
THURSDAY
Patchy rain nearby
High 65F
Low 47F
FRIDAY
Patchy rain nearby
High 71F
Low 48F
Sport
  • Yoga
  • 1h 00m

Ashtanga Vinyasa Yoga at LTF

I had mixed feelings about this class. I think that they do the same "routine" each time so after a few times, it might be good. They hold the shapes for a very short period of time and it seems to be pretty much completely the opposite of yin.

The good things were the class was quiet and we had the sun rise while we were in class. That was nice.

The bad things were that the class was quiet, the instructor never introduced himself or really said anything (zero personality). Not awful for 5:30 in the morning but I have come to expect some sense of community for yoga practice and that didn't occur here. Also, I selected this class of the three that fit my schedule today partly because it was not listed as a hot yoga class but it was pretty sweaty in there.

Bike
  • 2h 02m 52s
  • 35.18 miles
  • 17.18 Mi/hr

Beaver Creek-Holland's Chapel rain ride

Misty drizzly spit throughout the ride. Better than being on the trainer though. I used the road bike again today.

Strength
  • 40m

TRX and PT

- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: Squat to press (3 x 10), Chest press (3 x 10), Knee tucks (3 x 5). Single arm row (3 x 10), Fly (3 x 10), Row (2 x 10), Tri kick (2 x 10)
- Lat pull down with resistance band on balance ball (2 x 12)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- calf raises (15)
- foam rolling


I'm not gonna lie, yesterday's bike ride bothered my shoulder a bit.  When I was showering after the ride, the muscles around my left shoulder blade spasmed and it's been quite talkative today.  I thought that the PT exercises would further irritate it but they didn't bother my shoulder at all.  I'll talk to Jeff next time I see him. It's like I need a different set of exercises.  And here I thought the end of PT was near.  Maybe I really am a lifer!

 

Bike
  • 2h 40m 47s
  • 46.98 miles
  • 17.53 Mi/hr

Olive Chapel-Big Woods

Weather was questionable so I took the road bike. This turned out to be a good plan since it rained the last 30 minutes of the ride. Also, I ran into Doug, Meredith, Larry, Rebekah and Co. I actually caught them at the end of Big Woods and road 64 with them (my first "group ride" since BikeMS!). I talked to Doug some at Wilsonville They were headed on Farrington towards Holland and I was heading on Beaver Creek towards Old 1 so we parted ways there.

Sport
  • Walking
  • 38m 35s

Early morning walk with Emma


Tri bike no happy.  When I went to BikeMS last September, my tri bike was in the shop for a tune up.  I didn't have a chance to ride it until last month (not approved for aero plus the whole marathon thing).  It worked OK but the shifting is just bad the past three rides.  Kevin is working from home today and offered (ok, I begged) to drop it off at the mechanic's for me.  If Matt can't take care of it on the spot, I can pick it up but I'm at work early during the week so a morning drop off is a no go.  I put the rack on my car this morning so I'm prepared to pick up.  I think that White Lake will go much better next weekend if I have all of my gears

UPDATE:  Tri bike all fixed up.  I get to ride 'er tomorrow.

Swim
  • 1h 03m 24s
  • 2800.00 yards
  • -----

Masters swim
400 w/u
100 kick
200 w/u
6 x 50 drill (catch up, one arm, finger tip, 6-3-6, dog paddle, catch up)
300 pull
-
100
200 pull
300 as easy down, moderate back
200 pull
100
100
200 pull
300 as easy down, moderate back
= 2800 yards

Manuel pointed out that I'm not finishing my stroke on my left side. He had me do a few 100s focusing on flicking water over my hip at the end of the stroke on each side. I think that when I started back in the pool, I was getting some pinching in my shoulder blade from the finish (and also I was focusing so much on extension and high elbows up front), that I developed this habit. I had a very tiny amount of pinching in my shoulder blade today when doing this.

Bike
  • 1h 15m 07s
  • 23.15 miles
  • 18.49 Mi/hr

Shearon Harris with 5 x 1 minute intervals

Strength
  • 40m

TRX and PT

- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: Squat to press (3 x 10), Chest press (3 x 10), Knee tucks (3 x 5). Single arm row (3 x 10), Fly (3 x 10), Row (2 x 10), Tri kick (2 x 10)
- Lat pull down with resistance band on balance ball (2 x 12)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- calf raises (15)
- foam rolling

Sport
  • Stretching
  • 10m

Pre swim stretching: pigeon, plank (70), prone quad stretch, thread the needle, seated spinal twist (2x), butterfly pose groin stretch, ab wheel (12)


On tap for today

  • √ epic breast crushing
  • ride tonight


 

Bike
  • 1h 00m 19s
  • 18.39 miles
  • 18.29 Mi/hr

Olive Chapel-Old 1

Got lucky with the wind today. Wind blowing from 15-25 mph from the SW. I managed to miss most of the straight on head wind with my standard one hour route.

Run
  • 17m 38s
  • 1.91 miles
  • 09m 14s /Mi

Neighborhood brick run with Emma


√ Windy Wee Brick Wednesday... (albeit a bit less wee than last week)

Swim
  • 1h 03m 35s
  • 2700.00 yards
  • -----

100 SKPS
500
--
4 x 100
4 x 200
20 x 25 (1-5 easy, 6-10 moderate, 11-15 build, 16-20 hard)
100 pull c/d
= 2700 yards

Run
  • 55m 44s
  • 6.50 miles
  • 08m 35s /Mi

House Creek-Ridge Road with intervals

2 x 1 mile intervals with half mile between mid run

Strength
  • 40m

TRX and PT

- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: Squat to press (3 x 10), Chest press (3 x 10), Knee tucks (3 x 5). Single arm row (3 x 10), Fly (3 x 10), Row (2 x 10), Tri kick (2 x 10)
- Lat pull down with resistance band on balance ball (2 x 12)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- calf raises (15)
- foam rolling

Sport
  • Stretching
  • 10m

Pre swim stretching: pigeon, plank (70), prone quad stretch, thread the needle, knee pushups with protraction of shoulder blades (30), seated spinal twist (2x), butterfly pose groin stretch, ab wheel (10)

jmkizer's Training Log


 April 2015 
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  
 
Time
Distance
Time
  • White Lake Spring International Triathlon (Triathlon)
    5/2/2015 Elizabethtown, North Carolina
  • Full Vineman Triathlon (Triathlon)
    7/25/2015 Windsor, California
  • Beach2Battleship Half Iron Distance Triathlon (Triathlon)
    10/17/2015 Wilmington, North Carolina
  • April's totals
  • March's totals
  • 2015 totals
  • 2014 totals