Sunny High 68FLow 55F
  • Temp: 68F
  • Hum: 60%
  • W: 4mph W
High 69F
Low 49F
Light drizzle
High 53F
Low 46F
High 56F
Low 53F
Light rain
High 64F
Low 44F
  • Walking
  • 36m 14s

Early morning walk with Emma. Beautiful morning walk followed by a gorgeous sunrise!

This unit of my Science of Gastronomy course has been fairly interesting.  I enjoy baking breads (neither gluten free nor paleo here!) and it was about leavening agents.  Mostly I knew this but it's interesting to hear some of the science behind it.

Factors Affecting the Formation of Gluten
Protein ( think higher protein flour, aka bread flour versus cake flour) Strengthens
Oxidizers Strengthens
Acidity Weakens
Water It depends
* Too little water and the texture will be crumbly and the dough will not come together at all
* Too much flour and it will lack structure
Salt Strengthens
Sugar Limits.  Sugar competes for water.
Fats/Oils Weakens

Also of interest -- to me at least -- butter acts as an anti-staling agent by keeping the starch grains in the flour separate.

Salt decreases the stability of egg white foam and sugar increases the stability of egg white foam.  Interesting because I checked my go-to angel food cake recipe and you add the salt with the egg whites (and cream of tartar, which I know is a stabilizer).

  • Health data: Hours slept: 7
  • 1h 13m 51s
  • 2843.39 yards
  • -----

Long course Thursday continues!

300 spot forwards/siting
100 swim
100 kick
100 pull
100 swim
2 x 100 (drill down, swim back)
Main set, 4 rounds, 20-30 sec recovery between rounds
50 ez @ 10-15
100 fast @ 10-15
150 moderate @ 10-15
50 fastest @ 10-15
50 ez @ 10-15
100 c/d with fins
= 2600 meters

  • 2h 06m 37s
  • 38.82 miles
  • 18.40 Mi/hr

Beaver Creek-Martha's Chapel-Carpenter Firestation

  • Stretching
  • 05m

√ Bike tonight!

Hmmm.  So IM Chattanooga.  I was thinking Vineman for next year but Kevin was making noise about vacation time (he hopes to be in a different job by next summer) and this could work.  Of course if we end up going there for a training weekend it could end up taking as much vacation time as Vineman.

Anyway, while I'm mulling over those options, Myrtle Beach marathon registrations opened up and I signed up for that.

  • Health data: Hours slept: 7
  • 1h 50m 05s
  • 33.73 miles
  • 18.38 Mi/hr

OMV: Just Shy of Southpoint route

Great temperature and humidity for August! Why the light turnout for tonight's group ride? Oh well, I got to enjoy it!

  • 17m 31s
  • 1.85 miles
  • 09m 28s /Mi

Grabbed Em for a short run off the bike. It was 70 out when I ran! Quite a change from yesterday!

Temperatures are cooler and humidity is lower today!

√ Ride tonight!

  • Health data: Hours slept: 7.75
  • 1h 06m 43s
  • 2650.00 yards
  • -----

200 pull
100 kick
4 x 75 (50 moderate, 25 build by 12.5)
300 descend by 100 @ 30
150 fast > moderate, by 50 @ 20
Broken 100 (75 fast, 5 sec, 25 all out)
Round 1 pull
Round 2 free
Round 3 fins
100 c/d
= 2650 yards

  • 1h 05m 46s
  • 7.01 miles
  • 09m 22s /Mi


Uncomfortably hot run with a temperature of 89 and a "Real Feel" of 99. Heart rate got way high and would not come down and I got frustrated. It'll be cooler soon though, tomorrow or Thursday in fact...

Today's run included 15 minutes at half marathon pace

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

Woke up to a thunderstorm at like 3 in the morning.  Worried that the lightning would close the pool.  Mentally sorted through my calendar to see when I could fit in the swim workout if it was missed.   Obsessed?

Run tonight!

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

Early morning walk with Emma

Got my training block for the next two weeks. Time to dig out the long ride cue sheets.

Looks like Morrisville-Bennett-Cornith on Saturday!

  • Health data: Hours slept: 7
  • 2h 04m 29s
  • 37.25 miles
  • 17.95 Mi/hr

Beaver Creek-Martha's Chapel-Davis

I started this as early as I felt comfortable riding (in terms of light) because I had a 10 mile run to do afterward and wanted to avoid the heat. Beautiful morning for riding!

  • 1h 34m 50s
  • 10.03 miles
  • 09m 26s /Mi

Olive Chapel to Apex BBQ and back

Brick run. Temp in the mid 80s at the end but "Real Feel" of 95. I keep on telling myself that a month from now, the humidity should be gone. Keeping my fingers crossed for a beautiful fall!

  • Health data: Hours slept: 8
  • 3h 07m 40s
  • 62.27 miles
  • 19.91 Mi/hr


The ride started at 7:30 in Hillsborough, just under an hour from home. I knew this. I set the alarm to arrive in time to get there, check in, find my peeps, etc. As I was pulling out of the driveway, I thought to myself, "I remember arriving there in the dark before. It's awfully light." Oh no! The ride STARTS at 7:30. It's not "I need to get there at 7:30." The.Ride.Starts.At.Seven.Thirty. I booked it and got there at 7:15. Put the front wheel back on my bike and made a bee line for check in (no line!) and the port-o-lets (short line!) and got to the start with seconds to spare. I looked for Doug because he is tall. No Doug. Oh, they are pulling out now. I decided to ride until I either found the CSH group or another group that I ride with sometimes.

About 15 minutes into the ride, I found the Cheetahs. I've done Tour de Cure and other events with them so it was all good. I was able to talk to them some and when we got to the first rest stop, one of them asked me if I was doing the 62 or the 100. I said 62 and she said to ride with them. I found a Team CBCer that I ride with from time to time (Cool Wings Dave, not to be confused with Purdue Dave or David Ley) and got him to going us as well.

Also at the rest stop, I saw Black Cannondale Mike. He asked if I was doing the 62 or the 100. I said 62 and he said that he was doing the 100, could he talk me into that? Nope. Then he said that he thought the ride started at 7:45 and he'd spent the first 25 miles try to catch up!

Anyway, I had a fun time riding with the Cheetahs and Cool Wings Dave!

  • Health data: Hours slept: 8

jmkizer's Training Log

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