Happy Friday!  Fri-YAY!

Not much on tap today from a training perspective -- just a 30-minute functional strength routine.  I have a long ride an brick run tomorrow and an OWS session on Sunday. Jackie is having a cookout tomorrow and that should be fun.

  • 1h 07m 25s
  • 2900.00 yards
  • -----

YMCA swim
300 swim
200 kick
200 paddle pull

Pre set:
2 x thru
- 50 as L arm/ R arm @20
- 50 build swim @15
- 50 as middle scull (first round)/board tap (second round) @15
- 50 build swim @15

Main set
- 3(5 x 100) on an interval you can hold <<< first two rounds were good, things started to fall apart about the middle of the third round
- Kick a mod effort 50 between each set of 5

Cool down:
150 EZ swim with fins cool down
= 2900 yards

  • 2h 03m 59s
  • 36.21 miles
  • 17.52 Mi/hr

  • 1h 34m 55s
  • 10.06 miles
  • 09m 26s /Mi

Tempo intervals rain run

It was barely raining when I walked Zoe. I dropped her off at home and headed out and it was raining lightly and it kept on raining harder and harder!

  • Funtional Strength
  • 30m

Foam roller
Foam roller back stretches
T spine
Straight leg bridges
Prone quad stretch
Hip flexor stretch
Ankle mobility
Sole leg lowering

(I have to say, BT is being super flakey with it's import)

Kevin really wanted to do a Big Trip to celebrate our 25 anniversary next year. We found a cruise from Rome to Venice that is the same week as our anniversary.  We went ahead and booked it today.

  • 1h 07m 20s
  • 3062.12 yards
  • -----

There’s a story here. I went to the Y for my morning swim as usual. When I got my locker key, the lady said, “The pool is closed until 5:45.” I had not seen any lightning or heard any thunder but I thought to myself, 15 minutes is not that big a deal. I put my stuff in my locker and went to the pool to wait. While I was waiting, they said they had been alerted to more lightning (where?!) and they were not opening until 6:05. I was not a happy camper and considered leaving to try Pullen (practically just around the corner) but decided that since I was already there, I would do some foam rolling, etc. I did that for about 15 minutes and went back to the pool and they were just changing the sign to 6:20 opening. At this point, I went to Pullen. Lesson learned, if it’s raining, go straight to Pullen to swim!

Anyway, Pullen is set up for long course in the morning so between the time crunch (I figured that I cold get to work 30 minutes late and not take a real lunch) and the different pool configuration, the workout is slightly modified from the one that was written.

200 swim
200 kick with fins
200 paddle pull
2 x 50 swim build :15
2 x 50 6/3/6, keeping head in position as you switch from each side :15
200 paddle pull
2 x 50 swim build :15
2 x 50 6/3/6, keeping head in position as you switch from each side :15

Main Set
2 x thru
- 4 x 50 as paddle pull build :15
- 1 x 300 swim pull, neg split: 20
- 100 FAST
- 100 easy, 1 minute rest
- 50 FAST
- 50 EZ, 1 minute rest

= 2800 meters

  • 2h 07m 25s
  • 37.08 miles
  • 17.46 Mi/hr

Beaver Creek-Martha's Chapel-Davis

Wattage ladders
Warm up then 3x:
- 5 minutes at 160 watts
- 3 minutes recovery
- 4 minutes at 165 watts
- 3 minutes recovery
- 2 minutes at 170 watts
- 10 minutes between sets
Long cool down Z1/Z2

Tri bike is still at the Cycle Surgeon so I was a roadie today!

  • Stretching
  • 15m

Foam rolling
Foam roller back stretches
T spine
Plank diagonals

  • 1h 18m 04s
  • 8.11 miles
  • 09m 38s /Mi

Z2 run around town before work.

  • 45m

I ended up taking a long lunch and doing this over the noon hour because I have to get Zoe to the vet for a vaccine this afternoon.

Foam rolling
Ankle mobility
Hip flexor

4 x 45 seconds Side plank oblique twist
4 x 45 seconds scorpion plank (not quite making 45 on this one yet)
4 x 8 half kneeling single arm shoulder press @10 pounds (no 12 at this gym) - twice per side. This was tp fatigue for my left arm
4 x 4 Dumbbell Deadlift, 40 pounds
3 X 5 assisted pull up at 5 (22 pounds assist)
No Smith machine at this location
8 push ups

  • 1h 05m 35s
  • 6.46 miles
  • 10m 09s /Mi

Run in Dupont State Park before heading back home

  • 2h 42m 20s
  • 38.74 miles
  • 14.32 Mi/hr

I followed the route "A Few Good Hills" that the Transylvania county visitor's bureau published. I asked about it at the bike shop and said, "Nothing scary?" The were like it's fine. It was until I got to East Fork. That's when I figured out that the visitor's bureau hates me! I *would not* recommend this route.

  • Stretching
  • 25m

Stretch n roll at the Biltmore Park location. We were camping and I thought that I would do this by the pool but the kiddos were out earlier than I expected so we went with Plan B.

jmkizer's Training Log

 June 2017 
     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 
  • Little Uno (Swim)
    7/22/2017 New Hill, North Carolina
  • Lake Logan Half (Triathlon)
    8/5/2017 Canton, North Carolina
  • YMCA Wrightsville Beach Sprint Triathlon (Triathlon)
    9/23/2017 Wrightsville Beach, North Carolina
  • June's totals
  • May's totals
  • 2017 totals
  • 2016 totals