Apex,NC 
Today
Patchy rain nearby High 92FLow 70F
  • Temp: 77F
  • Hum: 79%
  • W: 11mph SW
FRIDAY
Moderate or heavy rain shower
High 80F
Low 71F
SATURDAY
Patchy rain nearby
High 83F
Low 68F
SUNDAY
Light rain shower
High 92F
Low 70F
MONDAY
Light rain shower
High 85F
Low 68F
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 
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Time
Distance
Time
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