The following equipment is nearing replacement:
Patchy rain nearby High 87FLow 67F
  • Temp: 83F
  • Hum: 59%
  • W: 14mph 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
  • 1h 00m 07s
  • 18.00 miles
  • -----

DeShon's spin class. Distance estimated

  • 16m 11s
  • 2.00 miles
  • 08m 05s /Mi

Post spin treadmill run.

  • 1h 01m 01s
  • 2296.59 yards
  • -----

Warm up
100 swim
100 kick with board
100 over the barrel with buoy
100 stroke per distance trying to stretch way way out

8 x 200 @ 30, alternating push pace and easy

Cool down
100 swim with pull buoy

  • Health data: Hours slept: 6.5
  • 47m 37s
  • 5.31 miles
  • 08m 58s /Mi


Morning run. It was blustery out and I could feel the front coming through. It dropped 7 degrees and the wind picked up 10 mph while I was running.

3 x 4 minutes @ 5k pace with 2 minutes between. I felt a bit sluggish this morning and the 5k pace was more of an attempt than a reality.

Got a deal on a SRAM S30 Sprint wheelset.  Going for that.

  • Health data: Hours slept: 7
  • 1h 06m 34s
  • 109.36 yards
  • 02m 37s /100 yards

Warm up
- 100 kick
- 200 swim

2x 50 @ 20
3 spot
finger tip drag
zipper + catch up

Main set
6 x 100 (1-3 and 4-6 descending)
2 x 200 build
200 fast

Cool down
100 swim

  • Walking
  • 40m 11s

Early morning walk with Emma

swim tonight

Kevin brought the tri bike to my favorite mechanic for me this morning (it's on his way to work).  This is about the wobbly wheel.   OK, it's not actually wobbly as in out of true but it has a lot of play in it.  You may recall that shortly before the wreck, I was concerned about it and wanting to take the tri bike into the shop.  In fact, that is why I was on my road bike when the car side swiped me. 

Anyway, back to the story.  Tri bike at shop.   Matt the Mechanic told Kevin that maybe he could even fix it while Kevin waited.  Matt looked at it and said that it was bad.  It may be very bad.  He kept the bike and will take apart the wheel and see what's going on.

Wheel prognosis is not good.  I have a beater wheel that we will try on it.  I didn't really think that it was that bad because how exactly do you break a wheel by just riding on it?  I knew it was not right but...  I guess I should have moved to the beater wheel sooner.

  • Health data: Hours slept: 7
  • 1h 31m 41s
  • 10.04 miles
  • 09m 08s /Mi

Olive Chapel-Apex BBQ

  • Health data: Hours slept: 9
  • 2h 04m 58s
  • 37.40 miles
  • 17.96 Mi/hr

Beaver Creek-Martha's Chapel-Davis

  • 10m 02s
  • 1.14 miles
  • 08m 48s /Mi

Seagrove's Farm

  • Health data: Hours slept: 8.5
  • 59m 36s
  • 12.07 miles
  • 12.15 Mi/hr

House Creek and Reedy Creek trails.

Easy fun ride on a sunny day off from work.

Today I road on the House Creek and Reedy Creek trails, including the section through the museum park.  This is Gyre by Thomas Sayre.  Or, as Yanti calls it, the hula hoops.

This is Wind Machine by Vollis Simpson. Reedy Creek trail, Museum Park section

Reedy Creek trail, Umstead Park.  This is actually a multiuse bridle trail.

  • Health data: Hours slept: 9
  • 49m 20s
  • 5.51 miles
  • 08m 57s /Mi


Brisk morning run. 5x1 min strides with 1 min between mid run.

  • Stretching
  • 05m

  • Health data: Hours slept: 6.75

jmkizer's Training Log

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