Sunny High 73FLow 55F
  • Temp: 50F
  • Hum: 82%
  • W: 8mph SW
High 66F
Low 51F
High 61F
Low 44F
High 68F
Low 56F
High 75F
Low 55F
  • 1h 06m 32s
  • 2500.00 yards
  • -----

350 w/u (miscounted, should have been 400)
300 (100 drill (6-3-6), 100 build, 100 swim )
200 pull
100 kick
8 x 75 (odds = kick, drill, swim, evens = build; drills = 6-3-6, fist, catch up, DPS)
100 easy @15
150 pull @45
100 fast @15
100 easy @15
150 pull @45
100 fast @15
250 c/d
= 2500 yards (SCY)

  • 38m 49s
  • 4.19 miles
  • 09m 15s /Mi

Shepherd's Vineyard-Peakway

Easy run through town. This is kind of an interesting route -- Old Raleigh towards the library on US64, then a greenway to the Peakway, left on Salem and back to Old Raleigh. It’s slightly downhill for the first mile. Almost exactly at the one mile mark, it becomes a slight uphill for a mile and a half and then just a little up and down until a half mile downhill to get back to my neighborhood. A good choice for an easy run.

Sport #1
  • Core Training
  • 10m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

√ Run tonight!

  • Health data: Hours slept: 7.5
  • Walking
  • 36m 41s

Early morning walk with Emma. There was a foggy mist thing going this morning but at 37 it was already two degrees warmer than yesterday's high temperature (and nearly 30 degrees lower than it was when I walked Emma on Friday morning).

  • Health data: Hours slept: 7
Run #1
  • 1h 02m 42s
  • 6.97 miles
  • 09m /Mi

Olive Chapel-Kelly Road Part 1

Run #2
  • 20m 17s
  • 2.25 miles
  • 09m 01s /Mi

Olive Chapel-Kelly Road Part 2

Misty morning run. It was about 35 with a steady mist/drizzle the whole way. This is logged as two runs but actually one 9.22 mile run. I wiped the mist off my watch and accidentally saved the workout so I had to restart it for the last bit.

We rented Mortal Instruments: City of Bones from Redbox.  Decent movie for a rainy Sunday afternoon.  I read the Infernal Devices series so I knew that it would involve swordplay and vampires and demons and so on because that's the author's style.

  • Health data: Hours slept: 9
  • 46m 26s
  • 13.62 miles
  • 17.60 Mi/hr


Damp Saturday morning ride. It was in the low 40s with a misty drizzly thing going so I was kinda glad that a long ride wasn't on the schedule. ;-)

Another kitchen transition day.

  • 27m 29s
  • 3.11 miles
  • 08m 50s /Mi


Brick run after the ride. The wind picked up here. I got to downtown and there were lawn chairs lining the street. In the rain. Whaaa? Oh! People are already saving spots for tonight's Christmas parade!

Holiday tri club party tonight!

  • Health data: Hours slept: 9
  • Walking
  • 37m

Early morning walk with Emma

  • Health data: Hours slept: 7
  • 1h 04m 46s
  • 2450.00 yards
  • -----

300 w/u
4 x 100 (50 drill, 50 free. drill = SPD, fist, stop rest, catch up)
50 fast
100 swim
150 pull
200 build
150 pull (ankle band, buoy and paddles)
100 swim
50 fast
100 kick

4 x 200 pull with ankle bands and buoy
50 kick c/d
= 2450 yards (SCY)

  • 52m 56s
  • 6.04 miles
  • 08m 45s /Mi

Shepherd's Vineyard-Hillcrest-Center

The training plan called for 6 miles with 3x1 mile @ 1/2 marathon pace with 1/2 mile easy between. I used the route that I checked out on Tuesday for this. In fact, I ran slightly longer, however, I messed up and hit the pause button instead of the lap button on my first one mile interval (making it really 1.3x miles but only recording the last mile of it). If I had to mess up, why couldn't I have accidentally given myself and extra bit of recovery? Pfft. I thought that my heart was going to explode but it did not.

And why has DH started to make a habit of coming to meet me at the door after my run and then starting to set the table. Hello?! I haven't made dinner yet! When I ask him about it he says that it works out fine for me to workout after work but in reality...

  • Stretching
  • 05m

√ Run tonight!

Foggy this morning!  I had to remember how to turn on the fog lights!

  • Health data: Hours slept: 7
  • Yoga
  • 50m

Hatha yoga at LTF Apex. Short class today.

√ Yoga night!

The dental saga continues.  Appointment this morning.  Fun times.

Survived the dentist and I am no sporting a temporary.  One more visit to go.

There's a whole back story here.  When I was in about first grade, I was learning to ride my bike.  The training wheels were off.  I fell and broke my front tooth in half.  Yes, my brand new adult front tooth.  This was filled in with a half tooth that was replaced repeatedly over the years and eventually with a crown.  That's the short version. ;-)

  • Health data: Hours slept: 7.75

jmkizer's Training Log

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