Three Wishes

Apex,NC 
Today
Partly Cloudy High 69FLow 47F
  • Temp: 48F
  • Hum: 76%
  • W: 4mph NNE
SATURDAY
Sunny
High 71F
Low 54F
SUNDAY
Sunny
High 76F
Low 49F
MONDAY
Sunny
High 73F
Low 55F
TUESDAY
Sunny
High 79F
Low 58F

Wednesday - April 18

Bike
  • 1h 40m 29s
  • 30.85 miles
  • 18.42 Mi/hr

Oh Melo Velo
Tody Goodwin to Pea Ridge

Beat the rain! Nice ride. Fun!

I was with Tom on the Fuji bike with an Ubuntu kit on and two other guys most of the way.

  • Health data: Hours slept: 7.75

Tuesday - April 17

Run
  • 50m 35s
  • 5.52 miles
  • 09m 10s /Mi

Nice run. A lot more humid that it has been. Summer must be just around the corner! Today's assignment: Run 45 min (z2) with 4x3 min @ 5k race pace with 2 min between

Swim
  • 1h 08m
  • 2843.39 yards
  • -----

There is a big sign on the door to the outdoor pool saying that the pool and deck are still closed. No Exceptions!

Warm up

Drills (5:30)
3 x 50 over the barrel, 1 x 50 flip n hold

Workout (1:02:35)
12x200 @ 10 alternating 200ā€™s with easy and mod hard
4:33, 4:59
4:41, 5:06
4:43, 5:05
4:49, 5:21
4:43, 5:19
4:53, 5:20

Cool down

Calf cramps during the 4th stanza.


So...  I have to admit that I'm really confused about bike elevations and how they are calculated and what a good source for this information is.  Vineman is a hilly course and I want to be prepared.  I know that 3MM is hillier than Vineman and I will be ready but still, how does my ride from last Saturday stack up?  How does Raven Rock stack up?

Saturday's ride had wildly varying elevations -- MapMyRide gave the route 1581 climbing feet. The Garmin 310 gave it 3,360 ft.  I searched Garmin Connect and found Vineman bike's from other Garmin 310s that gave it 3400 or so climbing feet.   I guess that means that I'm on track???  By MapMyRide lists the Vineman course as 2100ish climbing feet.  Huh.

  • Health data: Hours slept: 6.75

Monday - April 16

Sport
  • Walking
  • 45m

Early morning walk with Emma.

  • Health data: Hours slept: 7

Sunday - April 15

Run
  • 1h 00m 54s
  • 6.51 miles
  • 09m 21s /Mi

Haddon Hall

Legs felt a bit tired today. This is not a surprise given the quick build on the bike (50 miles last Saturday, 75 this yesterday).

Swim
  • 1h 12m
  • 2952.76 yards
  • -----

Warm up

Drills (200m ~ 5:30)
- 3 x over the parrel
- 1 x flip n hold

Workout 5 x 500 @ 45 (1:06:41)
12:28, 12:22, 12:33, 13:03, 12:54

Cool down

Decent swim. Not as good as last week. The first two 500s were good, the third one was kinda ok. The fourth one I said to myself, relax, you are fighting the water. That did not work. The fifth one I said to myself, continuous motion. I was tired by then though.

Sport
  • Walking
  • 30m

Afternoon walk with Emma and Kevin.

  • Health data: Hours slept: 8.25

Saturday - April 14

Bike
  • 4h 17m 47s
  • 74.31 miles
  • 17.30 Mi/hr

Gotta love a road called Chicken Bridge!

MapMyRide gave the route 1581 climbing feet. The Garmin 310 gave it 3,360 ft.

I had two fig newtons just over an hour into the ride, then had a Clif bar an hour later and a Clif Zbar Krispy peanut butter during the third hour. (I am not a fan of the Zbar Krispy. Will probably not do that again.)

road markings
Triathletes need much larger road markings than cyclists

Chicken Bridge


We got Contagion from Redbox for our evening entertainment.  I really enjoyed the movie.  When we picked it out, I had no idea that it had that good a cast -- Matt Damon, Laurence Fishburne, Jude Law, Gwyneth Paltrow, and Kate Winslet.

  • Health data: Hours slept: 9

Friday - April 13

Swim
  • 1h 12m
  • 3007.44 yards
  • -----

Warm up

Drills
drills: 3 x 50 over the barrel, 1 x 50 flip n hold (5:30)

Workout (1:06:35)
5x100 @ 10, 1 min, 1500 @ 1 min, 5x100 @ 10
2:14, 2:19, 2:18, 2:21, 2:20
38:56
2:29, 2:33, 2:30, 2:31, 2:29

Catch up drill
Cool down

Started off sharing a lane and never really got a groove going.

Cue sheet ready for tomorrow's ride.  Nose packing out.

  • Health data: Hours slept: 6.25

Thursday - April 12

Bike
  • 1h 03m 22s
  • 18.59 miles
  • 17.60 Mi/hr

Olive Chapel-Humie Olive

Short ride, the front half of a brick. I manage to hit every light heading out of town red. Yes, all five, and then Kelly too. ARG!

Run
  • 15m 50s
  • 1.78 miles
  • 08m 54s /Mi

Seagroves Farm

Short run off the bike. Grabbed Emma and ran through Seagroves Farm.

Nose packing still in.  Not too fond of it.


 

Apex construction update: Detour on Old 1 will continue through the end of July.  Something about bridge redesign for the railroad tracks that run parallel to Old 1 after construction started.

  • Health data: Hours slept: 7.75

jmkizer's Training Log


 April 2012 
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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Rock 'n' Roll Las Vegas Half Marathon (Run)
    11/16/2014 Las Vegas, Nevada
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals