• 33m 03s
  • 3.04 miles
  • 10m 52s /Mi

Short run with lots of drills, including tire pulls

  • Device Upload
  • 24m

Imported from API

  • 1h 05m 04s
  • 22.84 miles
  • 21.06 Mi/hr

Trainer ride with a warm up and then 3 x 10 minutes in power Z3 numbers~ 85-90rpm quickly coming off the bike to run

  • 27m 42s
  • 3.11 miles
  • 08m 55s /Mi

Run off the bike with some intervals. Legs were not too cooperative.

It started raining on Sunday morning,  It's still raining.  We're under a flash flood watch now but the rain should end by about lunchtime.

Crabtree Valley Mall -- flooded again. I'm sure that you won't be surprised to hear that the mall is closed today.

  • Funtional Strength
  • 20m

Light functional movement stuff

√ Easy training week ahead of the du on Saturday.

  • 45m 15s
  • 4.44 miles
  • 10m 11s /Mi

Reverse Brick Run - 15 minute warm up including tire pulling, ending with three miles build.

  • 1h 19m 03s
  • 24.16 miles
  • 18.34 Mi/hr

Rainy day brick on the trainer.

  • 1h 00m 58s
  • 6.72 miles
  • 09m 04s /Mi

K Pump

I did this in the trackside area near downtown

Warm up

4 x 5min with 3min recovery between sets
Each of the 5min sets should have 30sec at Race pace followed by 30 sec easy.

Cool down

Kevin and I went to Brewgaloo. 

The street is filled with beer vendors and food trucks.  That's the state capitol building at the far end.

  • Stretching
  • 20m

stretch 'n' roll

  • 48m 14s
  • 5.11 miles
  • 09m 26s /Mi

Downtown-Peakway route

Z2 run. Left hip (hip flexor?) a bit "sticky" today.

  • 1h 31m 01s
  • 27.34 miles
  • 18.02 Mi/hr

I looked at today’s workout and decided that even though I generally don’t add bike workouts to my Garmin (traffic considerations), this was a good candidate for doing so. Unfortunately, I forgot that auto pause doesn’t work with workouts :-/ As a result, I had no idea if I was at 95 minutes or not — just a best guess based on the route. Moving time as 91 minutes so I guess I was kinda close (exactly 4 minutes of stopped time — plus I hit the stop button at Tody Goodwin & Beaver Creek and again at Bonsal because I knew traffic would cause a stop and I was in the 3 minutes rest.

The interval that I didn't trust myself to remember (or read while I was doing it!)

* 15sec Sprint all out effort, Out of Seat, be sure your chain is not 'clunking' if its doing this then you need to gear down in the back for more resistance.
* 45sec recovery
* 30sec 90% effort @ 90rpm+
* 30sec Recovery
* 30sec 90% effort @ 90rpm+
* 45sec recovery
* 15sec Sprint all out effort, Out of Seat.
* 3min recovery Spin between set.

Anyway, other than Garmin woes, the ride went well. I don’t feel like I do that well on the standing stuff — especially on the tri bike.

  • Stretching
  • 20m

Ride tonight!

jmkizer's Training Log

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