Three Wishes

Apex,NC 
Today
Sunny High 65FLow 38F
  • Temp: 37F
  • Hum: 75%
  • W: 8mph NE
FRIDAY
Partly Cloudy
High 60F
Low 46F
SATURDAY
Light rain
High 78F
Low 51F
SUNDAY
Partly Cloudy
High 76F
Low 44F
MONDAY
Partly Cloudy
High 80F
Low 46F

Tuesday - March 23

Bike
  • 1h 00m 06s
  • -----
  • -----

spin class

Run
  • 20m 09s
  • 2.20 miles
  • -----

Monday - March 22

Swim
  • 1h 20m
  • 2187.23 yards
  • -----

Warm up
50 m kick board
50 m side kick drill
50 m finger tip drag
100 m hand paddles with zoomers
50 m hand paddles

Work out
500 with 1x spot forward per 100 @ 1.5 min, 5x200 @ 40, 1.5 min rec, 500 with 1x spot forward per 100
Total workout time, including recovery time: 1:05:51
First 500 in 14:10

Cool Dowm
100 m kick board with zoomers
100 m hand paddles with zoomers
50 m kick board with zoomers

For the past two swims, my watch has calculated an efficiency of 65. I've finally improved to the Average range!

Sunday - March 21

Bike
  • 1h 34m
  • 26.60 miles
  • -----
Run
  • 32m 36s
  • 3.37 miles
  • -----

Saturday - March 20

Bike
  • 3h 10m
  • 60.10 miles
  • 18.98 Mi/hr

CSH Saturday ride

Friday - March 19

Swim
  • 1h 00m
  • 1749.78 yards
  • -----

warm up with short drill session
100 m kickboard
50 m side kick drill with zoomers
100 m hand paddles with zoomers
50 m hand paddles

4x400 with 1x spot forward per 100 @ 1-2 min rec (kept it at 1 min) (51:36 for the workout including the recovery time)

cool down
100 m kick board with zoomers
100 m hand paddles

just over 1 hour total time in the water

Thursday - March 18

Bike
  • 1h 15m
  • 22.47 miles
  • 17.98 Mi/hr

Old 1 - Shearon Harris

Swam with Kyle at lunch
 

Wednesday - March 17

Swim
  • 1h 20m
  • 1968.50 yards
  • -----

Warmup
50 m kickboard
50 m side kick drills
100 m hand paddles with zoomers

Workout
9x200 with 1x spot forward per 100 @ 40 sec (first 200 was 6:00, entire workout, including rest time, 1:02:11)

Cooldown
50 m kickboard with zoomers
50 m swim with zoomers
100 m kickboard with zoomers (just sick of having my face in the water)

Bike
  • 1h 07m 48s
  • 19.96 miles
  • 17.66 Mi/hr

OMV

jmkizer's Training Log


 March 2010 
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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Washington Olympic Triathlon (Triathlon)
    6/28/2014 Washington, North Carolina
  • Lake Logan Half (Triathlon)
    8/2/2014 Canton, North Carolina
  • Ironman Chattanooga (Triathlon)
    9/28/2014 Chattanooga, Tennessee

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals