Rest day with maybe some stretching/foam rolling.

Two bunnies were out of the nest yesterday. They were only a foot or so away from it though so Zoe stayed inside.

UPDATE: I checked after work and the nest is now empty. I'll check it again in the morning before releasing The Zoe.

Bike #1
  • 1h 53m 33s
  • 33.27 miles
  • 17.58 Mi/hr

Trainer ride - Economy work-Drills +
Warm up 15 min @ Z2

2x
- 4 x 30 second single leg drills per left and right keeping the upper body still, take 30 seconds easy between intervals with both legs.
- 4 x 45 second spin ups (100+rpms) keep bouncing minimum, take 1 minute easy between.
- 4x 1 minute pick ups to threshold power effort (brisk) with 1 minute recovery.
- 7 minutes easy between sets

Then
4 x 10 minutes Z3 power range @ 88-90rpm
3 minutes @ 95rpm low power between.

Finish with a cool down, HR below 120bpm

Bike #2
  • 1h 53m 33s
  • 33.27 miles
  • 17.58 Mi/hr

√ Ride tonight. Sadly, it's trainer drills and stuff. It's OK, Zoe is a good training partner!

Speaking of Zoe, I posted this on Instagram last night, so you may have seen it. That's a rabbit's nest lined with what I assume is mom's fur. Look closely and you can see the bunny ears.

Zoe's bunny friends. As some of you know, Zoe discovered a rabbit nest in the middle of our backyard about two weeks ago. We think that one bunny may have met his demise at that time. The bunnies were so young then that they had no fur. We made sure that mom came back and we've kept Zoe out of her backyard since then. We check on the bunnies every few days. Apparently, they are in the nest for about three weeks so we have about one more week to go.

Run
  • 1h 17m 17s
  • 8.31 miles
  • 09m 18s /Mi

Downtown runaround

Long warm up, 20 minutes tempo run, long cool down.

I did the interval in the trackside area from just before Anna's Pizza in downtown Apex and then past the skate park. I tried to focus on the arm stuff that I worked on with Jackie on Monday (I tend to overuse my arms when running), especially during the warm up. Legs felt tired -- not heavy but somewhat fatigued. If pressed, I'd say hip flexor and hamstrings with a little glute thrown in for good measure. At any rate, it was nothing to write home about. I want a do over!

Swim #1
  • 1h 22m 23s
  • 2650.00 yards
  • 03m 07s /100 yards

Pullen swim :-D

WU:
300 swim
100 kick
150 pull with buoy at ankle

MS:
300 as build pace first and last 25, settle in all else :30
50 kick easy, fins are fine!.
250 same as 300
50 kick easy, fins
200 same as 250.
50 kick easy, fins
150 same as 200
50 kick easy, fins.
100 all quick but smooth
50 kick easy.

CD:
3 x 100 as 25 scull/ 25 swim. (thees took forever. I did the first one with top scull and the other two as middle scull and I grabbed the buoy for the last 50)
50 kick easy.
500 swim good form.

Total=2650 yards

Swim #2
  • 1h 22m 23s
  • 2650.00 yards
  • 03m 07s /100 yards

√ My plan is to swim after work.

Around here, the kids programs are super popular so it's hard to find an afternoon lap lane. Last week, I swam at the Cary Y (nice pool, the rest of the facility is kind of meh) but they only have one pool opened right now (they have several outdoor pools, put a bubble over one for the winter. The bubble had issues this year and messed up their transition).  Anyway, they only have one lap lane in the afternoons this week. I'm going to give Pullen a try today. Pullen is a City of Raleigh pool. The Alexander Y, where I do my morning swims, is on the opposite side of campus from me and has half their lanes for family swim in the afternoon. Traffic can be a bear in the afternoon. Anyway, I'll figure something out!

Bike
  • 2h 06m 26s
  • 36.95 miles
  • 17.53 Mi/hr

Beaver Creek-Martha's Chapel-Davis

8 x 5 minute intervals @ 55-60RPM Z3 power with 3-5min recovery spin between sets

This one hurt and it didn't feel like it went nearly as well as Sunday's ride.

Strength
  • 45m

Foam rolling and softball rolling
Foam roller back stretches
T spine rotation with reach
Ankle mobility
Hip flexor
Straight leg bridges

4 x 4 Dumbbell Deadlift, 40 pounds
2 x 4 + 2 x 5 Smith machine, 20 pounds
3 X 5 assisted pull up at 5


√ Ride on tap tonight.


Another ride, another turtle rescue.

Swim
  • 1h 02m 05s
  • 2450.00 yards
  • -----

YMCA swim
Warm up
200 swim
200 kick (as 25 -6 kick switch, 25 kick on back, keep repeating)
200 swim

Pre set:
6 x 50 as 25 L arm with paddle side drill, 25 swim with paddle still on :15, repeat with R arm
5 x 50 dolphin kick with fins for core :10

MS:
8 x 100 (20”) moderate, alternating 100 paddles and 100 fins.
300 kick , fast for 8 kicks off each wall, all else moderate effort.

200 easy swim c/d
Total: 2350 yards

Run
  • 39m 29s
  • 1.94 miles
  • 20m 21s /Mi

Drills and skills

Warm up including dynamic stretches

5-8 x cycles of
Marching cross crawls,
High knees
Butt kicks
A Skips
B Skips
Tire Pulls
Run with strides to allow the drills to kick in
Walk cool down, stretch


√ I'm meeting Jackie for a run session this afternoon -- "drills and skills."  Should be interesting!

Bike
  • 2h 38m 43s
  • 47.49 miles
  • 17.95 Mi/hr

Olive Chapel - Big Woods

Warm up from home to Wilsonville. Then "4 x 15min @ Z4 effort with 3-5min recovery spin at Z2 between sets. Focus on holding a racing position over similar terrain to what you are planning to race over. Keep cadence high (85-90rpm+)". I finished up with that just past Pea Ridge and then I took the rest of the ride as my cool down.

Run
  • 1h 53m 34s
  • 12.17 miles
  • 09m 20s /Mi

Umstead Run from Old Reedy Creek trailhead through Umstead and straight out along the Reedy Creek Greenway trail. I turned at six miles and then headed for three water fountain on Turkey Creek only to find that it was off :-(. Then I headed back through the park on Reedy Creek s d stopped at the water fountain between cemetery hill and thd airport overlook.

Strength
  • 50m

Foam rolling and softball rolling
Foam roller back stretches
T spine rotation with reach
Ankle mobility
Hip flexor

Straight leg bridges
4 x 4 Dumbbell Deadlift, 40 pounds
4 x 4 Lunge Smith machine, 20 pounds
1 x 5 assisted pull up at 6
1 X 5 and 1 X 4 assisted pull up at 5

Sport
  • Device Upload
  • 51m

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jmkizer's Training Log


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