Three Wishes

Apex,NC 
Today
Sunny High 56FLow 31F
  • Temp: 43F
  • Hum: 70%
  • W: 7mph N
WEDNESDAY
Sunny
High 67F
Low 36F
THURSDAY
Cloudy
High 67F
Low 44F
FRIDAY
Sunny
High 70F
Low 49F
SATURDAY
Sunny
High 73F
Low 44F

Friday - October 21

Swim
  • 54m 46s
  • 2187.23 yards
  • -----

Warm up, 4x500 @ 1 min with spotting forward 1x per 100, cool down

12:47, 12:52, 13:04, 13:00

Sports Massage with Jill at LTF. 



Random thoughts:

Any IM or HIM that takes place later than Novermber 1 is going to be tough.  I am so glad that I have been able to get all of my weeknight rides/runs in outside.  Light is becoming and issue.  IM Coz has been on my list (dolphins!) but maybe not so much now.

I am glad that I am not relying on liquid nutrition.  It's been cool enough that I am not wanting/needing to drink much.  I think that liquid nutrition might work better for races done in the summer.  Just guessing though since the gatstro doc told me to keep away from gatorade, all sports drinks, etc. a few years ago.  Granted, that my have been related to recovery from surgery but I have been steering clear of it since then and what I am doing seems to be working so...

  • Health data: RHR: 53 Hours slept: 6.5

Thursday - October 20

Bike
  • 1h 34m 45s
  • 27.97 miles
  • 17.71 Mi/hr

Olive Chapel-Tody Goodwin-Beaver Creek-Old 1

Breezy ride with an interval

Tonight, I ride!  Cool Done!

  • Health data: Hours slept: 7.75

Wednesday - October 19

Swim
  • 57m 39s
  • 2187.23 yards
  • -----

Warm up, 2x1000 @ 2 with spot forward 1x per 100 (or so), cool down

27:39, 27:56

Bike
  • 1h 03m 03s
  • 18.29 miles
  • 17.41 Mi/hr

Old 1 out and back.

Drizzly day. I didn't want to take my newly cleaned and tuned tri bike out so I used the road bike today. I also put on my front light in addition to the blinky.

Run
  • 31m 22s
  • 3.44 miles
  • 09m 07s /Mi

Run through downtown after the bike ride. Due to the shorter/taper bike, I went through town earlier than usual and encountered more traffic that I would have liked.

It was drizzling when I began and the rain held off until the last five minutes or so of the run. After I got inside, it really started to come down. Good timing!

Brick tonight, hopefully outdoors! done!

I had a nice talk with Coach today.  We went over race day plans and she talked about visualizing parts of the race.  I'm getting nervous/excited!

Your smile is your best accessory.

  • Health data: RHR: 53 Hours slept: 6.25

Tuesday - October 18

Run
  • 36m 18s
  • 4.18 miles
  • 08m 41s /Mi

Downtown run with strides.

Tuesday morning runs are getting shorter!

Swim
  • 56m 44s
  • 2187.23 yards
  • -----

Warm up, 4x500 @ 1 min with spotting forward 1x per 100, cool down

13:06, 13:26, 13:27, 13:39

Swim tonight. Done


B2B Numbers have been posted

60 KIZER JANYNE

  • Health data: RHR: 53 Hours slept: 7

Monday - October 17

Sport
  • Walking
  • 41m 38s

Early morning walk with Emma. 3.1 miles in 41:38.

  • Health data: RHR: 55 Hours slept: 7

Sunday - October 16

Run
  • 1h 33m 18s
  • 10.03 miles
  • 09m 18s /Mi

Olive Chapel to Apex BBQ an back.

I was happy with the pace. Felt good. Great weather again today -- 54 when I started, 65 when I finished and a light breeze.

I wore the blue shoes today. Same problem with soreness on the outside of the right foot after about 9-10 miles. Today it was a 8.

  • Health data: RHR: 58 Hours slept: 9.6

Saturday - October 15

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

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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Washington Olympic Triathlon (Triathlon)
    6/28/2014 Washington, North Carolina
  • Lake Logan Half (Triathlon)
    8/2/2014 Canton, North Carolina
  • Ironman Chattanooga (Triathlon)
    9/28/2014 Chattanooga, Tennessee

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals