Three Wishes

Apex,NC 
Today
Patchy rain nearby High 83FLow 70F
  • Temp: 75F
  • Hum: 89%
  • W: 0mph N
SUNDAY
Patchy rain nearby
High 87F
Low 62F
MONDAY
Sunny
High 85F
Low 62F
TUESDAY
Sunny
High 88F
Low 64F
WEDNESDAY
Sunny
High 87F
Low 67F

Thursday - June 28

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

Wednesday - June 27

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

Tuesday - June 26

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

Monday - June 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

Sunday - June 24

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

Saturday - June 23

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

Friday - June 22

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
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Ironman Chattanooga (Triathlon)
    9/28/2014 Chattanooga, Tennessee
  • Rock 'n' Roll Las Vegas Half Marathon (Run)
    11/16/2014 Las Vegas, Nevada
  • MyrtleBeach.com Myrtle Beach Marathon (Run)
    2/14/2015 Myrtle Beach, South Carolina

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals