Sunny High 68FLow 43F
  • Temp: 47F
  • Hum: 86%
  • W: 4mph N
High 65F
Low 49F
High 69F
Low 56F
High 68F
Low 52F
High 77F
Low 56F
  • 35m 17s
  • -----
  • -----

Zone 2 spin bike workout. Apparently I did not properly turn off the iPod Shuffle last week. Fortunately, this was a short workout. The spin bikes in the lifting area face Fox News.

  • 10m 04s
  • 1.20 miles
  • 08m 23s /Mi

Treadmill run off the bike

  • Stretching
  • 10m

Post run stretch n roll

  • Health data: Hours slept: 7
  • 31m 17s
  • 3.50 miles
  • 08m 56s /Mi


Today's assignment was 30 minutes with 8 minutes above pace.

Confession time.  I have started doing FlyLady again.  They changed their mail server which I as apparently on Announce or something.  Anyway, I started getting their emails again and I'm with the program.  Not that my house is a shambles or anything but the "shine your sink" and the 15 minutes a day thing resonates with me. I skip the parts that are DH's responsibility Wink


  • Health data: Hours slept: 7
  • Walking
  • 38m

Early morning walk with Emma

  • Health data: Hours slept: 7
  • 1h 30m 12s
  • 10.03 miles
  • 08m 59s /Mi

Apex BBQ out and back

Z2 except 2x10 min @ marathon pace with 10 min easy between

  • Health data: Hours slept: 9
  • 2h 04m
  • 35.17 miles
  • 17.02 Mi/hr

CSH Saturday group ride. There were about a dozen of us in the group. After the first 1:15, I pulled off to take the short way back because today's assignment called for a 2 hour ride.

  • 41m 20s
  • 1749.78 yards
  • -----

500 x 3, first with fins
100 c/d with pull buoy

  • Health data: Hours slept: 8.75
  • Walking
  • 38m

Early morning walk with Emma

I had an appointment with the Orthotics Peeps this morning and after reviewing the situation, Brandon asked, "So is it fair to say that the orthotics only worked in one pair of shoes?"  Yup, that's it in a nutshell. He took back the orthotics and said that he would consult a few other people.  We were both hopeful that reworking the left orthotic would help but it didn't. 

I'm to carry on with the superfeet until I hear back.

10 day forecast for Myrtle Beach:

  • Health data: Hours slept: 7
  • 1h 02m 55s
  • 2600.00 yards
  • -----

300 w/u
100 kick
100 pull
100 choice (down ftd, back flip n hold)

200 moderate easy
250 last 50 moderate hard
300 last 100 moderate hard
350 last 150 moderate hard
350 first 150 moderate hard
300 first 100 moderate hard
250 first 50 moderate hard
total = 2600

Interesting workout because they were setting up for a high school championship meet (NCHSAA State Championships). They had timing stuff in the lanes that we usually swim in so we were at the other end of the pool. No biggie. Then the lights got brighter. Then the lights got even brighter. Then the scoreboard no longer showed the time of day but test results. Then all of the high school teams started to pour in.

  • 1h 03m 58s
  • 18.06 miles
  • 16.94 Mi/hr

Indoor cycling class at CSH

  • Health data: Hours slept: 7

jmkizer's Training Log

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