Apex,NC 
Today
Sunny High 51FLow 39F
  • Temp: 48F
  • Hum: 62%
  • W: 7mph NE
MONDAY
Light drizzle
High 43F
Low 38F
TUESDAY
Light rain shower
High 54F
Low 53F
WEDNESDAY
Moderate rain
High 68F
Low 48F
THURSDAY
Sunny
High 52F
Low 37F
Swim
  • 1h 20m
  • 2187.23 yards
  • -----

warm up with short drill session
100 m kick board
50 m side kick drill
50 m finger tip drag
50 m hand paddles with zoomers
50 m hand paddles

10x200 with 1x spot forward per 100 @ 40 sec (1:06:45, first 200 in 5:45)

cool down
100 m kick board with zoomers

Bike
  • 1h 23m
  • 25.00 miles
  • 18.20 Mi/hr

Oh Melo Velo

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

spin class

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

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!

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

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

CSH Saturday ride

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

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

Old 1 - Shearon Harris

Swam with Kyle at lunch
 

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   
 
Time
Distance
Time
  • Commitment Day 5k (Run)
    1/1/2015 Cary, North Carolina
  • Dasani Myrtle Beach Half Marathon (Run)
    2/14/2015 Myrtle Beach, South Carolina
  • Shamrock Marathon (Run)
    3/22/2015 Virginia Beach, Virginia
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals