• 49m 05s
  • 5.50 miles
  • 08m 55s /Mi

Drizzly neighborhood loops with strides. Strides went well.

  • 1h 23m 11s
  • 3280.84 yards
  • -----

It was still drizzling out when I got the the pool. The outdoor pool was opened but -- nah. I waited for a little over 5 minutes and got a lane in the indoor pool for this one.

warm up, 6x500 @ 40, cool down

12:56, 12:55, 13:12, 13:19, 13:36, 13:50

Tempt your sense of exploration.

  • Health data: RHR: 50 Hours slept: 7
  • 42m 50s
  • 3.10 miles
  • 13m 49s /Mi

downtown Early morning walk with Emma

  • Walking
  • 42m 49s

Early morning walk with Emma / active recovery. 3.1 miles in 42:49.

Sports massage (1 hour) with Erika at LTF.  I usually use Jill.  Erika was fine though.

Engage, embrace, enjoy!

  • Health data: RHR: 52 Hours slept: 6.75
  • 1h 01m 33s
  • 18.03 miles
  • 17.58 Mi/hr


60 minutes of easy riding before a zone 2 run.

  • 2h 07m 36s
  • 13.11 miles
  • 09m 44s /Mi

Nice weather for a run today.

My feet started to feel a little bit sore/tender about 10 miles into this run. Is it the pink shoes, the new superfeet? Should I run in these shoes or go back to the blue ones for my long runs?

  • 1h 08m 29s
  • 2624.67 yards
  • -----

warm up, 3x800 alternating 100’s with easy and pace push @ 2, cool down

20:57, 21:25, 22:03

  • 4h 26m 17s
  • 80.23 miles
  • 18.08 Mi/hr

Ride to Aversboro Battleground and back on NC bike route 5. I rode with Stan, Jerry C. and Jon today. Good times!

Last long training day before B2B -- 4 hour bike ride plus swim (I had a 4 hour ride on the books and the guys had an 80 mile ride to do. At this point, it was kind of six of one, half dozen of the other). The swim went well. It's just that the training took all day and I had a thing to attend at night.

  • Health data: RHR: 56 Hours slept: 8.75
rest rest rest day!

Talked to Coach about HRM thing.  She said this is IM Training Sucks At The End Syndrome.  "Don’t worry about your HR at the moment.  I am not concerned or surprised that it is off.  The taper will bring all that back in line.  I wouldn’t care if you put your HR monitor in your dresser and left it there for the next week to be honest."

In related news, the Garmin HRM soft strap issues that I started to experience last month and really came to a head in my 9/27 run -- after contacting Garmin and jumping through some hoops, they are replacing the soft strap.  I've been using my old hard strap since about October 1.

  • Health data: Hours slept: 8
  • 1h 10m 24s
  • 2734.03 yards
  • -----

warm up, 5x500 with spot forward 1x per 100 @ 1, cool down

13:06, 13:00, 13:05, 13:24, 12:18+1:19

I was thinking about when was the last time I saw Green Cap Guy. Has he been part of the outdoor crew? Me no swim outside at 5 a.m. so I would not have seen him. Oops! Was that 8 or 10. I think that it was 18. Didn't I just do a spot forward? I finished the set and Sorry Charlie! My watch said I had done 18 and not 20. Quick, do another 50 meters!

  • 2h 05m 34s
  • 37.99 miles
  • 18.15 Mi/hr

Beaver Creek-Martha's Chapel-Davis

ride 2 hours (z2) with 12 min @ TT pace

This ride was a little bit frustrating. I had a hard time with my zones again today. Contacted Coach.

  • Health data: Hours slept: 6
  • 1h 33m 14s
  • 28.02 miles
  • 18.03 Mi/hr

Old 1

Another Wednesday, another out and back on Old 1. As I am leaving earlier to get workouts done in the daylight, I have started to keep to Old 1. I can get out of town quickly and traffic isn't too too awful.

  • 30m 37s
  • 3.44 miles
  • 08m 54s /Mi


Short run off the bike. Awesome weather! Can we have this for on October 29 in Wilmington? Please?

  • Health data: Hours slept: 7.75

jmkizer's Training Log

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