Apex,NC 
Today
Overcast High 90FLow 67F
  • Temp: 72F
  • Hum: 73%
  • W: 0mph N
SUNDAY
Overcast
High 90F
Low 70F
MONDAY
Sunny
High 83F
Low 69F
TUESDAY
Sunny
High 87F
Low 69F
WEDNESDAY
Patchy rain nearby
High 87F
Low 73F
Bike
  • 4h 05m 01s
  • 69.06 miles
  • 16.91 Mi/hr

NCBC summer rally route featuring Lystra, Andrews Store and Bynum Ridge climbs

 

Rest day


My road bike has been in the shop for a tune up this week. I use an independent mechanic. I picked it up and it's in goods shape (looks fast!) but he mentioned that the bearings in the non drive side of the bottom bracket is starting to feel "gritty." Apparently it's a Trek proprietary part and I need to take it to a Trek dealer sometime soonish to have it replaced. He did say it's not a huge rush and that it would be fine to wait until after BikeMS to take care of it. I just wanted to note what he said while it was fresh in my mind.

Swim
  • 1h 00m 55s
  • 2700.00 yards
  • 02m 16s /100 yards

400 w/u
4 x 150 as drill/kick/swim
-
Below 2x
200 pull
2 x 50 kick (first hard, second easy)
3 x 50 build
100 fast
50 easy
100 pull, hard
-
3x 100
= 2700 yards

Bike
  • 1h 44m 19s
  • 31.49 miles
  • 18.11 Mi/hr

Beer Hill repeats

Sport
  • Stretching
  • 10m

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


√ Tonight, I ride. The return of Find a Hill Thursday!

Bike
  • 1h 02m 44s
  • 19.04 miles
  • 18.21 Mi/hr

Olive Chapel loop

Run
  • 20m 36s
  • 2.25 miles
  • 09m 09s /Mi

Mason Street brick run


√ Wee brick Wednesday

Swim
  • 1h 04m 23s
  • 2800.00 yards
  • -----

300 w/u
100 kick
300 pull
200 build
2 x (10 x 50, odds easy, evens hard @10) @ 30
5 x 100, odds swim, evens pull
2 x 200 build by 50
= 2800 yard (back to short course today)

Run
  • 1h 02m 56s
  • 7.00 miles
  • 08m 59s /Mi

House Creek-Ridge Road-Dixie Trail

with 2 x 1/2 mile at 10k pace with 1/4 mile between

I did reasonably well on the interval portion but got quite hot on the rest of the run.

Sport
  • Stretching
  • 10m

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


Massage tonight.  The usual stuff, right pirformis, referring down to right hammy, left shoulder.  She suggested that next time I go to PT, to see about needling the piriformis. I looks like I'll see her one more time before she moves to FL.

Sport
  • Yoga
  • 1h 00m

Hot Vinyasa yoga at LTF Cary

I won't lie, I didn't love this class. It's probably better than the on at LTF Apex that I went to last week but not really my kind of class. I don't like hot yoga that much. I sweat on the bike and run. I don't feel like I need to sweat in yoga too. I like Lois a lot but all of her classes are kind of the same, no matter what they are called (slow burn is the same as vinyasa is the same as...).


Yoga tonight.  I'm going to try the 7:15 Vinyasa class in Cary.  I like the instructor but I was avoiding it because I'm not a huge fan of hot yoga and they list this as a heated class.  As I wrote last week, the Apex class hasn't been that great lately and the are changing the class time anyway so it's a good time to look.

Run
  • 1h 04m 43s
  • 7.25 miles
  • 08m 56s /Mi

Around the Peakway

Sport
  • Stretching
  • 10m

Pre run stretching: pigeon, prone quad stretch, thread the needle, kneeling hip flexor stretch, seated spinal twist (2x), butterfly pose groin stretch, some dynamic stuff

jmkizer's Training Log


 August 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
  • Atomic Man Triathlon (Triathlon)
    10/4/2015 Lenior City, Tennessee
  • August's totals
  • July's totals
  • 2015 totals
  • 2014 totals