Apex,NC 
Today
Patchy rain nearby High 87FLow 71F
  • Temp: 72F
  • Hum: 88%
  • W: 4mph SW
MONDAY
Light rain shower
High 82F
Low 71F
TUESDAY
Partly Cloudy
High 85F
Low 72F
WEDNESDAY
Sunny
High 89F
Low 73F
THURSDAY
Sunny
High 94F
Low 72F
Bike
  • 6h 16m 10s
  • 107.59 miles
  • 17.16 Mi/hr

Strength
  • 20m

TRX and PT
- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: row, press and fly (2x15)
- Lat pull down with resistance band on balance ball (2 x 15)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- foam rolling / The Stick
- 90-90 supported hip shift (5 sets of 5)
- All four posterior capsule stretch


Fourth of July (observed) = no work

Rest day!

Swim
  • 1h 00m 20s
  • 2650.00 yards
  • 02m 14s /100 yards

Masters swim
100 SKPS
4 x 75 as 25 swim/50 drill
6 x 75 (2 ez, 2 hard, 2 moderate+)
4 x 100 hard
50 easy
4 x (4x 25 hard), 30 seconds between each set of 4
50 easy
6 x 50 (2 ez, 2 hard, 2 moderate+)
300 pull
= 2650 yards SCY

No Paul today, instead we had Seth. We got there and he said, "Happy Tuesday!" Mean man trying to mess with our heads!

Bike
  • 1h 56m 35s
  • 35.17 miles
  • 18.10 Mi/hr

Beaver Creek-Holland's Chapel rain ride

2 x 10 minutes at race pace
* interval 1 from Bosco to Bonsal
* interval 2 from Green Level West to Green Level Church

When I left home, the nearest rain was in Siler City. About 30 minutes into the ride, it started to rain. I said to myself, this is not so bad, just sprinkles. Let's go on to Tody Goodwin and see how it is there. Well, I turned on Beaver Creek, and it rained harder. A few minutes later, it was even harder but as I got to Tody Goodwin it was lighter and there was really no traffic so I decided to go on to Wilsonville. By the time I got to Wilsonville, it wasn't raining at all. SCORE!

There was a ton of traffic at Wilsonville and 64. As I approached Horton's Pond, the rain started up again. Hard. Rain plus traffic meant a change of plans and I turned on Holland's Chapel rather than continuing to Martha's Chapel. This cut 5-10 minutes off the ride. It continued to rain until about the time I got to the American Tobacco Trail crossing on Morrisville Parkway and that was it for the rain.

To be clear, if there was thunder or lightning or I felt uncomfortable, I would have cut back home as quickly as possible or taken shelter or called for a pick up.


√ Tonight, I ride!  (hopefully outside)

Bike
  • 1h 03m 24s
  • 18.55 miles
  • 17.55 Mi/hr

Olive Chapel-Richardson

Run
  • 32m 30s
  • 3.51 miles
  • 09m 16s /Mi

Downtown brick run

Sport
  • Stretching
  • 10m

Pre swim stretching: pigeon, plank (75), prone quad stretch, thread the needle, seated spinal twist, butterfly pose groin stretch, ab wheel (15)


√ Wee Brick Wednesday!

Swim
  • 1h 01m 44s
  • 2750.00 yards
  • -----

Masters swim
400 swim
400 pull
8 x 50, odds drill, evens kick
-
4 x 25 @ 90%
3 x 50 @ 80%
4 x 75 @ 70%
50 easy
4 x 75 @ 70%
3 x 50 @ 80%
4 x 25 @ 90%
-
200 swim
200 pull
= 2750 yards

Run
  • 1h 00m 22s
  • 6.60 miles
  • 09m 08s /Mi

House Creek-Ridge Road

20 minutes at M pace

Strength
  • 20m

TRX and PT
- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: row, press and fly (2x15)
- Lat pull down with resistance band on balance ball (2 x 15)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- foam rolling / The Stick
- 90-90 supported hip shift (5 sets of 5)
- All four posterior capsule stretch

Sport
  • Stretching
  • 10m

Pre swim stretching: pigeon, plank (75), prone quad stretch, thread the needle, seated spinal twist, butterfly pose groin stretch, ab wheel (15)


Apparently Family Dental day didn't go so well.  I've had a tooth ache since Friday's procedure.  I have a call in to the dentist.  Pfft.

Sport #1
  • Physical Therapy
  • 45m

I saw Jeff today and he worked on the shoulder for a bit. It's in good shape. There are a few areas that are still super tight but loosen up after only a bit of work. I'm to continue using the ball on my pec and in my arm pit (subscapularis).

Then he worked on my hips a bit. Hip flexor very tight, especially on the right. The psoas as also tight but not nearly as bad. He gave me a few more exercises to do to loosen the hips up and get them reset.

I see him again in about three weeks.

Sport #2
  • Yoga
  • 1h 00m

Ashtanga Vinyasa Yoga at LTF

jmkizer's Training Log


 July 2015 
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26 27 28 29 30 31 
 
Time
Distance
Time
  • July's totals
  • June's totals
  • 2015 totals
  • 2014 totals