• 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!

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.

  • 45m 05s
  • 5.00 miles
  • 11m 16s /Mi

AlterG run

  • 1h 00m

BritFit class #3

  • Physical Therapy
  • 22m

Whatever Mike the PT did last week was good because I feel like a lot of progress has been made since then. What I am feeling is a lot more in the "normal" range that the "injured" range, if you know what I mean.

Mike and Jackie got together and decided to try a few sessions on the AlterG with me. I have one this afternoon and one next Tuesday. It will be busy day -- the work to AlterG appointment to BritFit class will be a tight turnaround.

Oh, and snow is in the forecast for tomorrow. The freak out has already begun. I just need for them to keep my pool opened!


Raleigh approached freak out. 2-3" of snow expected. NWS: "A Winter Weather Advisory has been issued for all of central NC from late tonight through Wednesday. Snowfall Accumulations of 1 to 3 inches are expected, with locally higher amounts possible across the North central and Northeast Piedmont."

  • 1h 05m 32s
  • 3000.00 yards
  • -----

200 swim, skull drill every 3rd 25 of each 100,
200 kick switch front to back per 25, (can do with fins)
200 paddle pull

MS:at a steady 65-70% effort
500 :20 seconds rest
5 x 100
400 :20 (paddles)
4 x 100

500 your choice with or wo paddles

100 EZ swim

Total 3000

  • Physical Therapy
  • 23m

  • 1h 31m 04s
  • 18.21 miles
  • 12.00 Mi/hr

Cx ride in Umstead

  • Physical Therapy
  • 27m


  • 1h 05m 54s
  • 4.65 miles
  • 14m 10s /Mi

Much less hurty than last week.

Warm up ~ 18 minutes on site. Leg swings, Frankenstein, lunges, ankle springs

7 x (5 min run / 1 min walk) for 42 minutes for run/walk

~5 min cool down

  • 21m

BritFit class homework

  • Physical Therapy
  • 21m

  • 56m 02s
  • 2700.00 yards
  • -----

300 swim
300 kick
200 paddle pull

Pre set
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

2 x thru
- 4 x 50 as 25 build/ 25 EZ :20
- 4 x 50 as 25 fast/25 EZ :20
- 4 x 50 all with fins and paddles fast! :20

200 EZ paddle pull

  • Physical Therapy
  • 24m

  • 56m 05s
  • 3.94 miles
  • -----

Same as Tuesday
Time includes dynamic warm up, run-walk (3:00/0:30), cool down

  • 49m 38s
  • 11.07 miles
  • 13.38 Mi/hr
  • Physical Therapy
  • 30m

√ Ride tonight, hopefully outside!

jmkizer's Training Log

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