Apex,NC 
Today
Light rain High 50FLow 33F
  • Temp: 55F
  • Hum: 77%
  • W: 12mph N
SATURDAY
Sunny
High 45F
Low 28F
SUNDAY
Sunny
High 51F
Low 39F
MONDAY
Sunny
High 66F
Low 48F
TUESDAY
Sunny
High 71F
Low 48F
Swim
  • 37m 55s
  • 1749.78 yards
  • -----

Strength
  • 15m

short stair seated balloon and all four right arm reach, 4 sets each

Sport
  • Physical Therapy
  • 45m

Warm up on arm bike and with bodyblade. Assessment and assisted range of motion stuff. Then added two maintenance type exercises: short stair seated balloon and all four right arm reach. These two exercises are mostly for left side (non dominant side) strengthening and right side stretching (so we are moving to maintenance).

Continue to do TRX and physio ball. Add the two new exercises.


Six months post op today.

√ PT today.

Because I know that you are all dying of curiousity, I'm putting links to scanned PDFs of the two new exercises here (I scanned them because I am know to lose the papers)

All Four

Balloon

Bike
  • 1h 00m 23s
  • 11.49 miles
  • 11.42 Mi/hr

EASY (yes, all caps) Rider


Greenway ride tonight.  I brought the cx bike to work with me. 

Swim
  • 33m 24s
  • 1312.34 yards
  • -----

EASY (yes, all caps) swim
300 swim
300 pull
2 x 200
2 x 100
= 1200 meters

Strength
  • 30m

TRX and PT

Sport
  • Yoga
  • 1h 15m

Yin Yoga at studioVIBE

Begin recovery week

Run
  • 3h 49m 32s
  • 26.55 miles
  • 08m 39s /Mi

BQ.  Weekend photos (so far).  Race report some day.

  • RACE DAY: Shamrock Marathon
Run
  • 34m 33s
  • 3.50 miles
  • 09m 52s /Mi

Easy downtown loop

Sport
  • Stretching
  • 15m

pigeon, prone quad stretch, thread the needle, knee pushups with protraction of shoulder blades (30), seated spinal twist (2x), butterfly pose groin stretch. Foam rolling.

jmkizer's Training Log


 March 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 31    
 
Time
Distance
Time
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina
  • White Lake Spring International Triathlon (Triathlon)
    5/2/2015 Elizabethtown, North Carolina
  • Full Vineman Triathlon (Triathlon)
    7/25/2015 Windsor, California
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals