Three Wishes

Apex,NC 
Today
Cloudy High 82FLow 65F
  • Temp: 72F
  • Hum: 73%
  • W: 4mph ENE
THURSDAY
Partly Cloudy
High 83F
Low 69F
FRIDAY
Cloudy
High 86F
Low 71F
SATURDAY
Light rain shower
High 84F
Low 71F
SUNDAY
Patchy light rain
High 81F
Low 70F

Sunday - July 28

Bike
  • 1h 00m 22s
  • 17.41 miles
  • 17.30 Mi/hr

Optimist Farm-Middle Creek loop. Fun zone 1 ride before the run.

Run
  • 1h 02m 54s
  • 7.01 miles
  • 08m 58s /Mi

Haddon Hall


Shimmer wall
Shimmer wall

Guster
Guster

Ben Folds Five
Ben Folds Five

Barenaked Ladies
Barenaked Ladies

  • Health data: Hours slept: 8.75

Saturday - July 27

Bike
  • 3h 22m 58s
  • 64.88 miles
  • 19.18 Mi/hr

I had big plans to meet the Doug, Karen, Meredith, Tom and other CSH regulars for this ride. I got to the ride start, made my way through packet pickup where I saw Tom and Gordon, went back to my car and got my bike, went back to the pre-ride area. I saw Tom and Gordon again but none of us could see Doug or the others. Hmm. The ride started, we continued to hunt for Doug. Tom and I lost Gordon pretty quickly. He was riding with another friend (not someone I know) and I think that Gordon was sticking with him. No problem. Tom and I got stuck together throughout the ride. Finally, as we were about to leave Maple View Farms rest stop, we saw Doug and Meredith roll in. We were literally clipped in and rolling away and we decided to just go on at that point. The ride was good. It’s fun to be out with such a large group of riders! The rest stops were disappointing this year. Yeah, it’s nice that they have ice cream at the turnaround and at the end but that does not fuel a ride.


Cup n Cone ride today!

Cup n Cone logo

  • Health data: Hours slept: 7.75

Friday - July 26

Sport
  • Walking
  • 37m 43s

Early morning walk with Emma

  • Health data: Hours slept: 7

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

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