Light rain shower High 75FLow 51F
  • Temp: 57F
  • Hum: 59%
  • W: 9mph NW
High 60F
Low 46F
High 66F
Low 55F
High 73F
Low 46F
High 68F
Low 45F
  • 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
  • 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

  • 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 200’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
  • Walking
  • 45m

Early morning walk with Emma.

  • Health data: Hours slept: 7
  • 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).

  • 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.

  • Walking
  • 30m

Afternoon walk with Emma and Kevin.

  • Health data: Hours slept: 8.25
  • 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
  • 1h 12m
  • 3007.44 yards
  • -----

Warm up

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
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
  • 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!

  • 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

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