Run
  • 1h 01m 01s
  • 5.06 miles
  • 12m 04s /Mi

Lake Johnson trails, maybe 2/3 of thus was single track

My intention was to do the peninsula trail at Harris Lake but when I got there at 7:15 or so, the gates were closed and the sign said the park did not open until 8. I did not want to run on the ATT or in Umstead so I headed to Lake Johnson. I parked at the boat house and did the west loop which starts on a wide, soft trail and transitions to rooty single track after crossing the bridge. I went around the lake until I got to Avent Ferry Road and then turned back and did the rail the opposite direction.

Strength
  • 46m

Warm up:
- Foam rolling
- Foam roller back stretches
- Ankle mobility
- Hip flexor
- Butterfly groin stretch

Main set:
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Lunge Forward Resisted with s (blue)
- 3 x 10 Push Up Stability Ball - 55 cm ball, have not added hip extension yet
- 3 x 10 Alternate leg lowering, lying on back, legs straight on bosu
- 3 x 10 Step Up to Single Leg Dead Lift with Dumbbells (15 lb, 2 steps high)

Cool down:
Bretzel
Seated spinal twist


At some point, a run will appear.

 

Swim
  • 52m 04s
  • 2150.00 yards
  • -----

WU:
300 swim easy,
50 kick easy,
100 swim moderate,
50 kick moderate,
100 swim build speed,
50 kick build speed.

MS:
6 x 100 (as kick/swim/drill/swim per 25 :10 moderate (with fins)
Rest 2 minutes.
Kick 300 steady changing per 25.
6 x 25 build from smooth to fast :20

CD:
(Seemed short so slight modification to get the listed distance)
250 easy swim
200 paddle pull
= 2150 yards

Sport
  • Funtional Strength
  • 37m

Warm up:
- Foam rolling
- Foam roller back stretches
- Hip flexor
- Upper body rolling

Main set
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Push Up Stability Ball - 55 cm ball, have not added hip extension yet
- 3 x 10 Alternate leg lowering, lying on back, legs straight on bosu

Cool down
- Bretzel
- seated spinal twist
- butterfly groin stretch

Swim
  • 36m 47s
  • 1600.00 yards
  • -----

Recovery swim (yes, another one!)

WU:
400 EZ swim

MS:
3 x 100 very ez (20”).
50 kick easy.
3 x 100 mod (30”).
50 kick easy.
3 x 100 mod (40”).

CD:
100 kick easy
100 pull for form.

Total—1600

Bike
  • 1h 00m 04s
  • 15.76 miles
  • 15.74 Mi/hr

Rainy afternoon trainer ride

Active recovery. Comfortably high rpm.

Watched Ironman during ride.


Ride tonight, hopefully outside.  Lots of patchy rain here. When I walked Zoe this morning, it was not raining, and then it was, and then it wasn't, and then it poured.  Kevin was not amused. Zoe ran up to him when we got home and promptly shook herself.

Swim
  • 36m 53s
  • 1600.00 yards
  • -----

My training plan said to pick from a list of active recovery items. I picked "easy swim."

500 swim
400 paddle pull
300 swim
200 paddle pull
100 swim
2 x 50 kick
= 1600 yards


This is a pretty easy week to recover from the HIM on Saturday. Then I have two blocks of high volume stuff and then the Wilmington Sprint. Kevin has been warned!

Active recovery. We had breakfast at the hotel in Asheville and then took long walk around town before heading back to Raleigh.

jmkizer's Training Log


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