The following equipment is nearing replacement:
Bike #1
  • 1h 22m 58s
  • 23.60 miles
  • 17.07 Mi/hr

Old 1 - Shearon Harris

Bike #2
  • 1h 22m 59s
  • 23.59 miles
  • -----

Swim
  • 1h 20m
  • 2241.91 yards
  • -----

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

Work out
850 with 1x spot forward per 100 @ 3 min rec (25:32
400 @ 2 min rec (12:01)
800 with 1x spot forward per 100 (24:22)

Cool down
150 m kick board with zoomers

I feel pretty disappointed. I've been taking swim lessons since early December and I have seen no improvement in speed. Endurance is up a whole lot and apparently my form is considerably better but the number just aren't coming down. I have accepted that I may be looking at a 45 minute swim at Beaverdam but it's still pretty discouraging.

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 #1
  • 1h 23m 07s
  • 25.02 miles
  • 18.06 Mi/hr

OMV

Bike #2
  • 1h 23m
  • 25.00 miles
  • 18.20 Mi/hr

Oh Melo Velo

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

spin class

Run #1
  • 20m 09s
  • 2.20 miles
  • -----
Run #2
  • 20m 09s
  • 2.23 miles
  • 09m 02s /Mi

treadmill (indoor brick)

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 #1
  • 1h 34m
  • 26.60 miles
  • -----
Run #1
  • 32m 36s
  • 3.37 miles
  • -----
Bike #2
  • 1h 34m 09s
  • 26.60 miles
  • 16.95 Mi/hr

Holland-Cary loop (outdoor brick)

Run #2
  • 32m 37s
  • 3.38 miles
  • 09m 39s /Mi

Culvert-downtown-SV (outdoor brick)

Bike #1
  • 3h 10m
  • 60.10 miles
  • 18.98 Mi/hr

CSH Saturday ride

Bike #2
  • 3h 10m 39s
  • 60.15 miles
  • 18.93 Mi/hr

CSH Saturday ride

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
  • Goldsboro Heart & Sole Half Marathon (Run)
    2/4/2017 Goldsboro, North Carolina
  • Shamrock Marathon (Run)
    3/19/2017 Virginia Beach, Virginia
  • Cary Long Course Duathlon (Duathlon)
    4/29/2017 Cary, North Carolina
  • December's totals
  • November's totals
  • 2016 totals
  • 2015 totals