Apex,NC 
Today
Sunny High 49FLow 36F
  • Temp: 45F
  • Hum: 66%
  • W: 6mph ENE
MONDAY
Light drizzle
High 42F
Low 38F
TUESDAY
Patchy rain nearby
High 52F
Low 46F
WEDNESDAY
Light rain
High 69F
Low 50F
THURSDAY
Sunny
High 51F
Low 37F
Run
  • 1h 03m 05s
  • 6.73 miles
  • 09m 22s /Mi
Swim
  • 1h 33m
  • 3608.92 yards
  • -----

details to followWarm up

Drills (300 ~ 8:26)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel with buoy
- 25 over the barrel, 25 high elbow

Workout (1:24:29)
15x200 @ 30 alternating easy with fast
4:46, 5:05
4:50, 5:14
4:53, 5:12
4:55, 5:22
4:58, ?
?, 5:21
4:57, 5:24
5:00, 5:27
5:08

Cool down

Sport
  • Stretching
  • 05m

Stretching and foam rolling. (I am using 5 minutes as a place holder. It just takes as long as it takes. I want to note it but not "mess up" my pretty graph!)

  • Health data: Hours slept: 6.5
Bike
  • 2h 22m 37s
  • 45.37 miles
  • 19.09 Mi/hr
Run
  • 15m 07s
  • 1.57 miles
  • 09m 38s /Mi

  • Health data: Hours slept: 7.75
Swim
  • 1h 13m 34s
  • 3280.84 yards
  • -----

warm up

3 x 1000 @ 90 sec recovery with one spot forward per 100
22:45, 22:45, 24:37

cool down

Used pull buoy throughout per coach's instructions.

Bike
  • 2h 05m 20s
  • 38.10 miles
  • 18.24 Mi/hr

Nice ride! Fun times!

The humidity machine was off and the wind machine was at least not on full blast (5-10 with gusts to 16).

  • Health data: Hours slept: 6.25
Sport
  • Walking
  • 38m

Early morning walk with Emma. Different route -- Culvert-Mason-Peakway. That was pretty nice. I foam rolled my hamstring afterwards and there was no soreness or tenderness.

Talked to Coach today.  She said that this does not sound like a hamstring problem to her (despite what Jill indicated).  She referred me to someone that I am seeing on Wednesday morning.  No running until I see him.  Coach said swim with pull buoy only until then.  Since tomorrow's swim was listed as optional, I may opt not to head to the pool.

PM:  I ended up picking up an Aquasphere Ergobuoy for tomorrow morning's workout.  I was actually looking for one of the old school ones with the nylon webbing since the all foam is a bit slick for a 3000m workout.

  • Health data: Sleep: 2 Stress: 2 Hours slept: 7
Run
  • 3h 00m 42s
  • 16.70 miles
  • 10m 49s /Mi

The first 14.25 was good. After that, my right leg really acted up.

I had three gels and my handheld bottle of water during the run.

Swim
  • 1h 24m 10s
  • 3171.48 yards
  • -----

Warm up

Drills (300 ~ 8:10)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel with buoy
- 25 over the barrel, 25 high elbow

Workout (1:16)
10x50 fast @ 10, 2x800 with 1x spot forward per 50 @ 1 min, 10x50 fast @ 10
1:07, 1:11, 1:10, 1:09, 1:11, 1:10, 1:13, 1:12, 1:11, 1:11
22:25, 22:32
1:16, 1:17, 1:18, 1:18, 1:16, 1:23, 1:19, 1:22, 1:17, 1:18

Cool down

Epson salt bath

Nap

Foam rolling

  • Health data: Hours slept: 7.75
Bike
  • 6h 00m 10s
  • 106.85 miles
  • 17.80 Mi/hr

Morrisville-Old Lystra-Lower Moncure with Shearon Harris loop

Good ride today! Definitely my best long ride in a while. Woo hoo!

It was 97% humidity. At my final water stop, I checked my phone and it said 80 degrees, RealFeel 99 degrees.

I drank just over five bottles of water -- two with Camelbak Elixer. Two my additional bottles were 16 oz and one was a liter.

I ate two fig newtons, three Clif bars and a Honey Stinger Waffle on the ride.

Epson bath and foam rolling.

  • Health data: Hours slept: 8.25

Rest day!  I may walk Emma downtown tonight.  There is a BBQ contest taking place there tomorrow and I think that they will be set up tonight.

Peak City Pigfest logo

Thunderstorm prevented downtown excursion.

  • Health data: Hours slept: 7.75

jmkizer's Training Log


 June 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
 
Time
Distance
Time
  • Commitment Day 5k (Run)
    1/1/2015 Cary, North Carolina
  • Dasani Myrtle Beach Half Marathon (Run)
    2/14/2015 Myrtle Beach, South Carolina
  • Shamrock Marathon (Run)
    3/22/2015 Virginia Beach, Virginia
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals