The following equipment is nearing replacement:
Patchy rain nearby High 87FLow 67F
  • Temp: 82F
  • Hum: 63%
  • W: 11mph ENE
Light rain shower
High 85F
Low 65F
High 83F
Low 70F
Partly Cloudy
High 89F
Low 71F
Patchy light rain in area with thunder
High 89F
Low 71F
  • 52m 53s
  • 1968.50 yards
  • -----

Warm up, 12x100 @ 30, 200, 4x100 @ 30, cool down

When I got to the pool I realized that I didn't know what the 200 was. 200 @ 30? 200 easy? I decided 200 easy and went with that.

2:17, 2:17, 2:20, 2:21,
2:22, 2:22, 2:25, 2:22,
2:25, 2:26, 2:26, 2:28,
2:30, 2:30, 2:29, 2:30

  • 2h 08m 32s
  • 38.43 miles
  • 17.94 Mi/hr

Beaver Creek-Martha's Chapel-Davis

  • 32m
  • 3.44 miles
  • 09m 18s /Mi

My Garmin locked up 20 seconds into the run. It vibrated like it had found the foot pod but I looked down about a quarter mile into the run and it said 20 seconds. I looked down a little bit later and it still said 20 seconds. I ran the same route off the bike that I did on Wednesday so I am just repeating the data here and rounding up a little.

I didn't know how to do a soft reset on the Forerunner 310xt. (hold lap and mode at the same time for 7 seconds and then release). That did the trick. Forerunner seems happy now

  • Health data: Hours slept: 9
  • 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
  • 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
  • 57m 39s
  • 2187.23 yards
  • -----

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

27:39, 27:56

  • 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.

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

Downtown run with strides.

Tuesday morning runs are getting shorter!

  • 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


  • Health data: RHR: 53 Hours slept: 7
  • Walking
  • 41m 38s

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

  • Health data: RHR: 55 Hours slept: 7
  • 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

jmkizer's Training Log

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