• 54m 47s
  • 6.20 miles
  • -----

AlterG Run, 80%

  • 1h 00m

BritFit class #4

  • Physical Therapy
  • 26m

I know that Mike would really prefer that I do this at night but I just didn't see it happening at any other time today so morning PT will have to be acceptable today. Sometimes you get what you get.

AlterG and BrtiFit strength class tonight.

  • 58m 22s
  • 2450.00 yards
  • -----

300 swim with a scull drill every last 25 of the 100s
150 kick,
150 paddle pull

Main Set:
Broken mile
Swim 11 lengths, take 10 seconds rest,
swim 10 lengths, take 10 seconds rest,
swim 9 lengths and so on until you finish with 1 length.

Deduct 1:40 seconds off the swim time, what was the timed mile time?

Cool down 200 mix of drill/swim

  • Physical Therapy
  • 26m

  • 1h 30m 36s
  • 16.09 miles
  • 10.66 Mi/hr

Sloppy, slushy, and sometimes icy ride in Umstead

  • Physical Therapy
  • 23m


  • 1h 11m 05s
  • 5.67 miles
  • 12m 32s /Mi

Warm up ~ 16 minutes on site. Leg swings, Frankenstein, lunges, ankle springs

8 x (5 min run / 1 min walk) for 48 minutes for run/walk

~5 min cool down

Sport #1
  • Hiking
  • 1h 16m

Hike with Zoe. Loblolly trail.

Sport #2
  • Physical Therapy
  • 19m


  • 56m 27s
  • 2700.00 yards
  • -----

WU: 800
300 swim
300 kick
200 paddle pull

Pre set - 500
2 x thru
- 4 x 12.5 fast, 10 seconds stop on middle, float starts, head in position
- 1 x 50 your choice drill/swim :15
- 2 x 25 build to fast: 20
- 1 x 50 EZ :30

MS: 1200
2 x thru
- 4 x 50 as 25 overkick in the swim/ 25 cruise swim :20
- 4 x 50 as build to fast :20
- 4 x 50 all with fins and paddles fast! :20

- 200 EZ paddle pull

  • Physical Therapy
  • 22m

√ Pools and gyms are on delayed opening today. Lunch swim on tap.

  • 1h 06m 10s
  • 14.81 miles
  • 13.43 Mi/hr

Trainer ride.

I did the factory spin down yesterday. It still doesn't seem right. I sent my files to Wahoo support again today and they got back to me almost right away.

"Wahoo got back to me. They want to swap out the unit.

"Thank you for walking through those troubleshooting steps. I'm sorry that the issues are persisting."

If you could please send a copy of your receipt and a shipping address, we can proceed with replacing your unit."

I'm not sure how I feel about that because what if it's ME that's the problem? But riding my tri bike on the trainer should be like riding my tri bike outside, right? Not like riding my Cx bike in the woods. Kevin was like, you paid good money for it and it should behave.

  • 1h 06m 35s
  • 2950.00 yards
  • -----

200 swim,
200 kick switch front to back each 25,
250 paddle pull

Pre set
6 x 50 as drill/swim (mix up scull and long dog here) :15

4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).

500 paddle pull

Obviously I was able to find a pool that was opened!

  • Physical Therapy
  • 20m

No swim yesterday. Pools were all closed. I had hoped to swim today instead but it looks like all the pools are closed today as well. I have one more that I can call this afternoon.

NCSU cancelled classes. That does not mean that we don't have to work though. The policy is work from home or take vacation. Heck if I'm taking vacation because it snowed. I started work early today in the hopes of getting the above-mentioned swim in this afternoon (and getting home before dark when the roads will freeze over again.

  • 1h 30m 18s
  • 20.13 miles
  • 13.37 Mi/hr

Trainer ride.
3 x (8x30 sec spin ups)

Last week, Wahoo support gave me instructions for an advanced/factory spin down. I didn't get that to work before today's ride. I gave up and just completed the workout. Then I reread the instructions and realized that I was supposed to be using the Wahoo UTILITY app, not the Wahoo Fitness App. I completed the advanced spin down after today's workout. I'm hoping this does the trick!

  • Physical Therapy
  • 21m

I have a swim listed for today. All the pools are closed in anticipation of wintery weather. We shall see if I'm able to get that in or not. I also have a PT appointment later today. So far that is a go.

It's 8am, not a flake of snow yet. Everything is closed. NCSU has cancelled classes (I am working from home. It's either that or use vacation which, well, not gonna happen), all of the area schools are closed, the city of Raleigh has their pools closed, the Y was on a delayed opening. I figured that I get the trainer ride in this morning and see if I can get to a pool after work hours. Between the delayed openings which prevented morning swimming and any actual snow we might have, it's not looking good. Maybe, if I can't run tomorrow, I'll slip the swim in then.

But as of 8am, not a flake...

9AM Update:  Snow wetness. Dare I say, "wintery mix?"

10AM Update: Actual snow flakes are falling. Nothing is sticking though, not even on the grass. NWS has revised the expected totals.

jmkizer's Training Log

 January 2018 
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  • Ironman Chattanooga (Triathlon)
    9/30/2018 Chattanooga, Tennessee
  • January's totals
  • December's totals
  • 2018 totals
  • 2017 totals