Apex,NC 
Today
Sunny High 44FLow 33F
  • Temp: 41F
  • Hum: 41%
  • W: 0mph N
SATURDAY
Sunny
High 50F
Low 37F
SUNDAY
Sunny
High 56F
Low 44F
MONDAY
Sunny
High 63F
Low 38F
TUESDAY
Light drizzle
High 41F
Low 36F
Bike
  • 2h 54m 57s
  • 50.03 miles
  • 17.16 Mi/hr

The tireds have set in. In many ways it was a good ride. Nice weather, felt good on the bike, heart rate back to normal. Speed, however, was not normal. I told myself, "Trust the plan."

This was on my road bike again. When I made the appointment to have the tri bike tuned up, it was just for that. Afterwards, Kevin crashed ins mountain bike -- probably needs new cables and/or lots of adjustments as shifting was problematic post-crash -- and brought it on at the same time. I blame the mountain bike for the delay. Now that I am reacquainted with my road bike, I am enjoying it!

Swim
  • 1h 05m 20s
  • 2624.67 yards
  • -----

warm up, 3x800 @ 40 (no cool down today. needed to pee so got out of the water asap!)

21:12, 21:07, 21:36

I looked at my race report for the Gator Half and I averaged about 290 calories per hour on the bike.  6 bars + something in T1 should about do it for B2B.

  • Health data: RHR: 56 Hours slept: 9.25
Swim
  • 1h 07m 57s
  • 2734.03 yards
  • -----

warm up, 2500 straight with spot forward 1x per 100

Hey!  Who put this workout on into my training plan?  I thought Fridays were Rest Days and this was Taper!  Wink


I think that I've settled on my B2B wardrobe

Swim:  Desoto Forza shorts and a sports bra under my sleeveless wetsuit.  The current water temperature at Johnny Mercer Pier near the B2B swim course is 73.6.
swim gear

Bike:  New shorts and a top.  Socks and arm warmers.  Desoto 400 mile shorts with sports bra from swim, CBC short sleeve cycling jersey, arm warmers, fingerless cycling gloves and SmartWool socks.  Possibly toe covers on shoes and zip lock "vest" under the jersey depending on morning temperatures.  Helmet and sunglasses of course.

By going with the cycling jersey with awesome pockets, I can carry all of my nutrition making Special Needs an option rather than a need. 
bike gear

Run:  New top and socks.  Change to CBC tri top, change to Balega socks, running hat and sunglasses for lap 1.  At run Special Needs, add long sleeved performance tee added and remove sunglasses
run gear



I hope that's not too much cloths changing!  I want to keep it simple but I fear that stopping at Bike SN will be a huge time sink and think that I may be better off adding time to the transitions.

Swim
  • 1h 25m 19s
  • -----
  • -----

warm up, 6x500 @ 40, cool down

Coach gave me three swims and four swim workouts this week. She said to mix and match. I decided that I'd feel wimpy if I didn't do the longest one twice.

13:17, 13:21, 13:39, 13:39, 13:55, 14:04

Bike
  • 2h 07m 50s
  • 37.95 miles
  • 17.81 Mi/hr

The Felt is in the shop getting it's final pre-B2B tune up so today was the trusty Madone!

Beaver Creek-Martha's Chapel-Davis with 10 minutes at TT pace mid ride.

A weird thing happened on my ride tonight. I got about 20 minutes into the ride and I suddenly had a stabbing pain below my knee. I pulled over and there was a thorn -- or maybe a stinger but I think a thorn -- stabbing me. I pulled it out and kept on going. I'm noting it here because (1) it's so weird and (2) in case there is some kind of reaction down the road.

I got into work today and found that the items in my office rearranged.  Sweater on desk and not hung up, recycling bin over there instead of over here, etc. I can only surmise that this constitutes "cleaning" by housekeeping staff. Now to clean up after the cleaning...

Ride tonight! Cool  Done!

Life is good!

  • Health data: RHR: 53 Hours slept: 5.5
Bike
  • 1h 00m 01s
  • -----
  • -----

spin class with DeShon.

Run
  • 20m 01s
  • 2.30 miles
  • 08m 42s /Mi

Short treadmill run off the bike. The TM said 2.30 miles and the foot pod got 2.44. This seems off by a lot. I calibrated the foot pod outside. I'll revisit that when I have a chance.

Two Pro Tips from this morning

Pro tip:  If you have retired your bike shorts because the fabric is transparent, retire them! Do not wear them to spin class!  If you must wear them to spin class, sit in the back row!

Pro tip:  If you think that your foot pod may not have been detected and you are in the middle of a busy gym, do not tell your forerunner to rescan for device!


I had morning workouts today so that I could go to the Hurricanes v. Bruins game tonight.  I took some photos during the pregame skate.

Jeff Skinner at the pregame skate
Jeff Skinner

Brandon Sutter
Brandon Sutter

  • Health data: RHR: 54 Hours slept: 6.5
Run
  • 49m 05s
  • 5.50 miles
  • 08m 55s /Mi

Drizzly neighborhood loops with strides. Strides went well.

Swim
  • 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
Sport
  • 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
Bike
  • 1h 01m 33s
  • 18.03 miles
  • 17.58 Mi/hr

1010

60 minutes of easy riding before a zone 2 run.

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?

jmkizer's Training Log


 October 2011 
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
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals