Sunny High 68FLow 43F
  • Temp: 45F
  • Hum: 90%
  • W: 0mph N
High 65F
Low 49F
High 69F
Low 56F
High 68F
Low 52F
High 77F
Low 56F
  • 1h 20m 55s
  • 3280.84 yards
  • -----

Warm up

Drills (300 ~ 8:18)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel
- 25 over the barrel, 25 flip n hold

Workout (1:12:37 ~ 2700)
(200 steady @ 20, 100 fast @ 10)x 9
4:54, 2:17
5:06, 2:14
5:07, 2:16
5:09, 2:16
5:14, 2:20
5:16, 2:20
5:17, 2:22
5:20, 2:22
5:24, 2:28

Cool down

Long run scheduled for tomorrow due to 3MM yesterday.

More photos from yesterday's ride


Preparing for 3MM

Preparing for 3MM (above)

View of Pilot Mountain from the 60 mile rest stop

View of Pilot Mountain from the 60 mile rest stop 

View from the top of Pilot Mountain

View from the top of Pilot Mountain

Emma, after a rough day of waiting for mom

Emma, after a rough day of waiting for mom

  • Health data: Hours slept: 8.75
  • 5h 09m 52s
  • 75.37 miles
  • 14.59 Mi/hr

3 Mountain Madness

The ride went well and I had a great time. I'm really pleased.

3MM logo

Kevin, Ron M. and me before 3MM

  • Health data: Hours slept: 8.25

Rest day.  I started gathering up gear last night.  After work I need to finish packing (grab Garmin, electronic chargers, etc.) and then we will head to Mt. Airy -- aka Mayberry.  Kevin and Emma will be joining me.  I think that Kevin plans to take Emma for a short hike while I am riding.  He also plans to bring a book.

3MM Notes

  • The first 45 minutes or so, people ride together.  The groups break up as we get to Sauratown.  After this, it's more or less a solo effort.  The Sauratown climb is in full sun.  Keep this in mind when selecting a jersey.
  • I'm glad that I checked my results from the other two times I've done this ride.   13.78 mph average the first time and 14.6 the second time.  
  • Check the mileage on your bike computer at the ranger station at the bottom of Pilot Mountain.  The steep part is in the first 1.6 miles.  After that, the tree canopy opens up and the grade is less crazy.  (It's a total 2.4 miles to the top.)
  • Based on past experience, expect to finish between 1:30 and 2:00. 
  • Remember to bring a towel.  There are showers at the end.
  • The website says that the 75 mile loop has 8600 feet of climbing.


  • Health data: Hours slept: 7.5
  • 1h 00m 19s
  • 18.27 miles
  • 18.17 Mi/hr

Olive Chapel-Humie Olive

I took the road bike out tonight since I'm planning to ride that for 3 Mountain Madness this weekend. The grade on Pilot Mountain is not tri bike friendly ;-)

I also used my Terry Bella shorts which I think I will wash and wear on Saturday. They are a good match for the Madone.

The deck to patio transformation is about wrapped up.  The sod still needs to be put in and we still need topsoil in the planters.


Deck before the transformation

Before 2




After 2

  • Health data: Hours slept: 7.75
  • 1h 02m 59s
  • 18.58 miles
  • 17.70 Mi/hr

Ride 60 min (z2) except for 2x hill repeats. I did my repeats on Evans from Apex BBQ to the end at Humie Olive.

I got stuck behind a garbage truck on the way back and could not pass. Ugh.

  • 16m 32s
  • 1.88 miles
  • 08m 47s /Mi

Run off the bike -- run 15 min (z2) with 8x1 min strides with 1 min between. I did the run in Seagroves Farm.

AM:  Brick tonight.  Hopefully the rain bands from Beryl will move out in time for me to get my workout in outside.

PM:  The rains moved out this afternoon and by 2 pm it was all blue skies.  I got my ride in and the workers finished the patio.  Emma will be so happy to be able to go into the back yard again!  There are a few more things for them to wrap up -- a few pieces of sod, a little bit of trim work for the carpenter to fix up (we need a piece of siding where the deck sill was attached to the house) and the electrician needs to finish up the lights.

  • Health data: Hours slept: 7.75
  • 49m 05s
  • 5.36 miles
  • 09m 10s /Mi

Morning run with 8 minutes at half marathon pace. It was a million percent humidity. When I started it was very humid and then after about 3 miles it started to lightly mist and then it went back to super humid. Local news says 96% humidity but clearly it it 100% in there.

I keep on checking the National Hurricane Center (http://www.nhc.noaa.gov/) and every time they do an update, Beryl moves more to the east. It seems like it will be an "east of I-95 event."

  • 1h 26m 15s
  • 3608.92 yards
  • -----

Warm up

Drills (300 ~ 8:08)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel
- 25 over the barrel, 25 flip n hold

Workout (1:21:06)
15x200 @ 30 alternating easy with fast
4:41, 4:59
4:34, 5:04
4:35, 5:06
4:42, 5:10
4:46, 5:15
4:42, 5:17
4:48, 5:21

Cool down

Swim tonight.  The rest of the week will be relatively light leading up to 3 Mountain Madness on Saturday.

  • Health data: Hours slept: 6
  • Walking
  • 38m

Evening walk with Emma.

With the deck gone and the patio not yet completed, we had our Memorial Day grillage on the George. It was still good! After dinner, I took Em for an extended lap around the neighborhood.

Two months until Vineman!

  • Health data: Hours slept: 8.5

jmkizer's Training Log

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