Three Wishes

Apex,NC 
Today
Sunny High 66FLow 46F
  • Temp: 46F
  • Hum: 76%
  • W: 0mph N
FRIDAY
Sunny
High 72F
Low 47F
SATURDAY
Sunny
High 72F
Low 54F
SUNDAY
Sunny
High 68F
Low 46F
MONDAY
Sunny
High 71F
Low 48F

Wednesday - July 17

Bike
  • 2h 14m 52s
  • 40.95 miles
  • 18.22 Mi/hr

Kelly Loop de Loop and T-storm Escape OMV ride. This was actually the route Ed did for last week when thunderstorms were in the forecast but since the ride was a wash out, we did the route this week. Too many bad roads and too much chipseal for my taste.

Run
  • 15m 25s
  • 1.62 miles
  • 09m 31s /Mi

Grabbed Em for a short run off the bike

Sport
  • Stretching
  • 05m

√ Ride tonight!


Get out there and make your dreams happen!

  • Health data: Hours slept: 7.75

Tuesday - July 16

Swim
  • 59m 07s
  • 2350.00 yards
  • -----

300
200 pull
100 kick
-
175 steady, 75 build @ 20 (miscounted below)
2 x 200 (125 steady, 75 build each 25) @ 20
4 x 50 buld each 50 @ 20
2 x 200 @ 20 (second one faster than the first)
4 x 100 (easy, hard, easy, hard) @ 30
-
100 pull c/d
= 2350 yards

Run
  • 1h 05m 34s
  • 7.10 miles
  • 09m 13s /Mi

93 degrees. Didn't melt

The first 4.5 miles or so was pretty good and that included the speed work too. The last 2.5 miles involved too many hills and not enough shade. I must admit that I took advantage of a stop light to bring my heart rate down. I could probably have sped up to make the light but made no effort whatsoever to do so. I used the Seagroves Farm-Haddon Hall route today. I think that I'll switch things up a bit next time to address either the hills or shade.

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

√ Run tonight!

  • Health data: Hours slept: 7

Monday - July 15

Sport
  • Walking
  • 37m 52s

Early morning walk with Emma


 
This may not look like much but I am celebrating the fact that we have had no measurable rain for the past 24 hours!  

For my Sustainability class, I need to ask two people
  • * How do you choose what to eat? Does this vary or has it every varied?
  • * What factors do you think go into the decisions people around the world make when choosing what to eat?

  • Health data: Hours slept: 7

Sunday - July 14

Bike
  • 3h 10m 34s
  • 61.69 miles
  • 19.42 Mi/hr

NCBC Spring Rally.

Good ride! I enjoyed riding with the group. At first I was not sure about doing Andrew's Store instead of Old Graham but I thought it worked out fine and it was kind of nice to have that climbing out of the way in the first half. I missed going over the Bynum bridge though.

Today's group included Stan, Fred, Chris, Matt, Gabe and Tom G. along with a few others that I did not know well.

Kevin asked me about the rest stops and I explained to him that this is a club rally, not a ride per se. The North Carolina Bike Club hosts the events and they do have SAG and sweeps as well as three rest stops. At the start of the ride is a table with "pocket food" (leftover bonk bars from the Raleigh 70.3 rest stop, packs of Lance crackers, etc.) along with water and Gatorade. Each rest area has that plus PB&J. There are cue sheets and the route is extremely well marked. The event is free for club members and membership costs $15/year/family so it's pretty much a bargain.

  • Health data: Hours slept: 8

Saturday - July 13

Run
  • 1h 36m 22s
  • 10.25 miles
  • 09m 24s /Mi

Olive Chapel to Apex BBQ and back. Nice run. Very humid but not actually raining. Run included a 15 minute interval at half marathon pace.

  • Health data: Hours slept: 8.25

Friday - July 12

Sport #1
  • Stretching
  • 05m
Sport #2
  • Walking
  • 38m 42s

Early morning walk with Emma


I think that Emma's night vision is starting to go.  The last few times that I got up to walk her, she went to Kevin's office.  She walks right to the router with the flashing light instead of continuing down the hallway to the steps.

  • Health data: Hours slept: 7

Thursday - July 11

Swim
  • 1h 06m
  • 2405.95 yards
  • -----

300 w/u
3 x 100 pull
4 x 50 kick
4 x 50 drill (single arm and single arm with board)
-
4 x 100, descending (1-2, 3-4)
2 x 200
400, sighting
= 2200 meters

Long course Thursday continues!

Bike
  • 2h 01m 40s
  • 37.24 miles
  • 18.36 Mi/hr

Beaver Creek-Martha's Chapel-Davis. Wet ride but I was glad to be outside. The first 1:15 was actually pretty dry -- some spitting, some mist -- but during the last 45 minutes the rain got heavier and by the time my two hours was up, I was ready to dry off. Today's assignment: ride 2 hours (z2) with 2x 10 min @ tt pace with 10 min between

Sport
  • Stretching
  • 05m

√ Ride tonight, hopefully outside!

  • Health data: Hours slept: 7

jmkizer's Training Log


 July 2013 
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 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Rock 'n' Roll Las Vegas Half Marathon (Run)
    11/16/2014 Las Vegas, Nevada
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals