Three Wishes

Apex,NC 
Today
Cloudy High 87FLow 67F
  • Temp: 79F
  • Hum: 65%
  • W: 8mph S
FRIDAY
Light rain shower
High 79F
Low 69F
SATURDAY
Light rain shower
High 82F
Low 72F
SUNDAY
Moderate rain at times
High 78F
Low 71F
MONDAY
Patchy rain nearby
High 83F
Low 72F

Thursday - July 25

Swim
  • 1h 11m 22s
  • 2624.67 yards
  • -----

400 w/u
2 x 300 (100 drill, 100 swim, 100 kick. Drills = single arm, 50 catch up, 50 finger tip drag) @ 30
-
3 x 150 (100 moderate, 50 fast) @ 30
50
3 x (100 pull, 100 swim) @ 30
-
300 c/d
= 2400 meters

Long course Thursday continues!

Bike
  • 2h 09m 16s
  • 38.83 miles
  • 18.02 Mi/hr

Beaver Creek-Martha's Chapel-Carpenter Firestation

Beautiful night for a bike ride. Both the temperature (80 degrees. In North Carolina. In July!) and humidity were more comfortable. It was nice to be out there enjoying it!

Sport
  • Stretching
  • 05m

I woke up a bit stiff. Did some stretching before heading to the pool. I think that I went to sleep in corpse pose and woke up in corpse pose and never moved at all during the night!


√ Ride tonight!  The plan is for something crazy like 15 x 1 minute repeats.  Must confirm before I get on the bike. Wink

  • Health data: Hours slept: 7

Wednesday - July 24

Bike
  • 2h 03m 48s
  • 38.71 miles
  • 18.76 Mi/hr

Oh Melo Velo group ride. The hammerheads zoomed ahead pretty quickly. I rode with three other people and the four of us had a nice ride. It was getting very dark due to storms popping up in the area and we decided to U-turn at Wilsonville.

Run
  • 16m 38s
  • 1.80 miles
  • 09m 15s /Mi

Grabbed Emma for a short run off the bike. We heard thunder but did not get wet.


√ Ride tonight!

Updated avatar to one of the zipline photos.

Getting ready to zip around!


There is a time for compromise.  It's called "later."

  • Health data: Hours slept: 7.75

Tuesday - July 23

Swim
  • 59m 05s
  • 2300.00 yards
  • -----

300
200 pull
100 kick
-
100 kick
100 swim
100 drill (single arm)
100 swim
-
3 x 150, descending @ 20
100 pull, focus on rotation @ 30
3 x 100, descending @ 20
100 pull, focus on rotation @30
3 x 50, descending (fins) @ 15
100 pull, focus on rotation
-
100 c/d
= 2300 yards

Run
  • 1h 05m 13s
  • 7.00 miles
  • 09m 19s /Mi

Waterford Green-Downtown-Peakway

This route has more "shade breaks" and is more appropriate for days like today (and last Tuesday) that are 90 degrees or hotter. Today's assignment: run 60 min (z2) with 3x3 min @ 5k pace with 3 min between

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

√ Run tonight! 

I mapped out a new route that goes over to Waterford Green instead of through Haddon Hall.  Hopefully that will be shadier and more appropriate for days like today (and last Tuesday) that are 90 degrees or hotter.

  • Health data: Hours slept: 7

Monday - July 22

Sport #1
  • Stretching
  • 05m
Sport #2
  • Walking
  • 37m 45s

Early morning walk with Emma


I know a few people who run in Hokas.  I thought this review was interesting.

Hoka review

  • Health data: Hours slept: 8

Sunday - July 21

Run
  • 2h 03m 49s
  • 13.11 miles
  • 09m 26s /Mi

I'm pretty happy with this run, especially considering the conditions. It was not that hot -- high 70s -- but it was 91% humidity when I left and I was just soaked and literally dripping when I got home. In fact, I finished up near the end of my neighborhood and as I was walking home, dog walkers were looking at me askance.


A few weeks ago I got some new running shorts -- you know, when I went to the tri store to buy fins and walked out with shorts?  I really love them.  They are Mizuno Mustang Drylite shorts.  The only problem is the only kind Inside Out had was with pink on the side.  That limits my options for tops that don't look horrid with it.  I know that it's not a fashion show but I still like to look halfway coordinated.  

I found out that Mizuno makes some with a black pattern on the side.  Neither Fleet Feet nor Inside Out had them (double checked today) so I ordered them from Running Warehouse.  I also noticed that they have the Brooks Ghost 5s on closeout.  I'm about 3-4 weeks from needing a new pair of shoes so I went head and ordered them as well.   And I'll be honest here -- since I had the credit card out, I went ahead and ordered replacement DeSoto 400 mile shorts (IOS no longer carries DeSoto stuff -- boo!).

  • Health data: Hours slept: 8.5

Saturday - July 20

Bike
  • 4h 00m 39s
  • 74.02 miles
  • 18.46 Mi/hr

CSH ride. Good group on this overcast morning. More wind that usual (10-15 mph) for this time of year. The clouds kept the temperatures more reasonable. It was only 85 when I got off the bike. I rode just over 15 miles on my way to the shop and took the 6 mile route back.

It sounds like we'll have a good group for Cup n Cone next weekend. Doug and Karen are definitely in and it sounds like Tom Wood, Chris, Joan, and Laurie will all be there as well.


Watch Teen Beach Movie last night.  Enjoyed it.


Emma and I met my parents for coffee at Sola.  Yum!

Latte at Sola

  • Health data: Hours slept: 8.25

Friday - July 19

Sport
  • Walking
  • 38m 21s

Early morning walk with Emma. I have off today but Em didn't know that. She got me up about 30 minutes after the alarm would have gone off. Since I was going to get up and let her out anyway, I went ahead and walked with her as well. It's only going to get hotter and I didn't want to let her down ;-)


Last night I wore my new cycling top for the first time.  I picked it up on sale at REI.  It looks like the color is a closeout.  Anyway, I liked it a lot.  It's long enough that it never feels like it's going to ride up and I really like the fabrics that Skirt Sports uses.  The back pocket has a nice reflective detail.  The only knock that I have on it is that it only has one pocket so I wouldn't wear it on really long rides where I need to haul stuff, you know?   

Sexy Back Tank

 


Zipline today!

  • Health data: Hours slept: 7.25

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

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals