Three Wishes

Apex,NC 
Today
Moderate or heavy rain shower High 89FLow 68F
  • Temp: 81F
  • Hum: 74%
  • W: 4mph ESE
FRIDAY
Partly Cloudy
High 91F
Low 71F
SATURDAY
Sunny
High 95F
Low 74F
SUNDAY
Sunny
High 98F
Low 74F
MONDAY
Thundery outbreaks in nearby
High 94F
Low 66F

Wednesday - March 24

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

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
 

jmkizer's Training Log


 March 2010 
SunMonTueWedThuFriSat
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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

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals