Run
  • 1h 21m 17s
  • 8.90 miles
  • 09m 08s /Mi

Track workout

Warm up
6 x 800 @ lower Z5 pace
Cool Down

Sport
  • Stretching
  • 38m

- Foam rolling and softball rolling
- Foam roller back stretches

- T spine rotation with reach
- Active leg lowering
- Upper body rolling
- Quadruped Diagonals with Neutral Spine
- Hip flexor
- seated spinal twist
- prone quad stretch


√ Stretch & Roll tonight

Swim
  • 1h 15m 09s
  • 3200.00 yards
  • -----

Warm-up/Pre set
2 x 200 #1 swim, #2 paddle pull
2 x 25 as 10 kick fast/10 kick moderate,
4 x 50 as 12.5 top scull/ 12.5 short dog, 25 swim build
:15 seconds rest after anything you need.

Main Set
4 x
- 300 @ 70% effort -swim the 3rd 25 of each 100 FAST! :15
- 3 x 100 swim with paddles FAST

Cool down 150 smooth steady swim

Bike
  • 1h 45m 04s
  • 27.93 miles
  • 15.95 Mi/hr

I did this one with my road bike on the trainer

Warm up

Main Set: 2x
- 5min @ lower Z4 effort @ 85-90rpm followed by 3min recovery
- 4min @ lower Z4 effort @ 90-95rpm followed by 3min recovery
- 3min @ upper Z4 effort @ 90-95rpm followed by 3min recovery
- 2min @ lower Z5 effort @ 95-100rpm followed by 10min recovery

Cool down


√ Ride tonight!

Rest day!

Bike
  • 6h 09m 47s
  • 100.85 miles
  • 16.36 Mi/hr

It was blustery out but I don't think that entirely explains the speed (or lack thereof) of this bike. This is the same route that I did on August 27th. Power on Sept 10th was 4 watts lower. Dunno.

I used the same nutrition plan as Aug 27, including the chocolate that I purchased at the C-store. I think that I will try without the PB&J for my 80 miler. The sandwich went down really well and I thought to myself, "Winner!" but maybe 10 minutes later I got really hungry. It's like my brain said, "I didn't know that you had sandwiches! Send down more sandwiches! Yummy sandwiches!" I think that I will go with Infinit + Shot Bloks only for the 80 and see how that goes.

Nutrition
* 2 servings Infinit - 4 scoops (540)
* Then a homemade Uncrustable (250?)
* Then 2.5 servings of Infinite - 5 scoops (675)
* (Clif Shot Bloks and gels as needed) << I had 9 total for 270 calories
* Two pieces of chocolate purchased at C-store when I got more water (80 calories)
This works out to roughly 1800 calories or about 300/hour

Run
  • 45m 35s
  • 4.71 miles
  • 09m 41s /Mi

45 minute run off the bike

Run
  • 2h 34m 09s
  • 17.05 miles
  • 09m 02s /Mi

ATT run. Great running weather -- 54 with low winds and low humidity when I started and up to 66 and sunny when I finished. Run include 6x10 minute intervals


I test rode the Argon 18 last week. It was super twitchy for me and I felt like I was going to crash. I know that part if it was fit but I was even more determined to try the Cervelo P2. I was finally able to give that a try on Saturday. It was nice and I liked it quite a bit but the fitter said that once they fit it to me, it would be at the very edge. Good for now but not optimal for long term if I want or need an adjustment down the road. He said that he really wanted to to try a Shiv but they did not have one in stock in my size. Then he thought for a minute and said, "I have my bike here and it won't be adjusted for you but you can give it a whirl." I ended up ordering the Shiv. It should hopefully be in this week. Inside-Out spent a lot of time with me this weekend and I appreciate their help. It was super awesome to be working with a Slowtwitch approved bike fitter for this.

Swim
  • 1h 24m 30s
  • 3600.00 yards
  • -----

WU:
300 swim,
300 kick with fins,
300 paddle pull.

MS:
500 paddles and buoy moderate (30”).
Then swim 4 x 25 hat drill :15

400 buoy only moderate (30”).
Then swim 4 x 25 head tap (3/4 catch up with pause) drill:15

500 swim moderate (30”).
Then swim 4 x 25 short dog :15

400 fins moderate (30”).
Then swim 4 x 25 long dog :15

CD:
500 moderate effort with a mix of strokes and kicks (done as 200 swim, 100 kick, 200 paddle pull)


It looks like the Raleigh area is out of the woods in terms of Irma but not all of the Manatees are.  This thing really just needs to do a sharp northeastern turn and stop bothering us!

Irma's projected path as of 8am Friday (above)

Swim
  • 1h 02m 21s
  • 2700.00 yards
  • -----

WU:
200 swim,
100 kick,
200 paddle pull with PB at ankles

Pre set:
4 x 50 as 25 of 3/4 catch-up drill, 25 ez swim :15
4 x 50 as 25 a head tap with paddles drill, 25 build swim :15

MS:
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)

CD:
100 easy swim
200 paddle pull

Bike
  • 1h 40m 03s
  • 30.23 miles
  • 18.13 Mi/hr

2 x 20 Z4 power @ 90 rpm cadence


Irma

The 8am update

Irma 11am update Thursday Sept 7 has the storm moving a bit faster from Jacksonville to Charlotte.

The 2pm update looks the same as the 11am one so I won't bother with a picture of that one.


√ Ride tonight!

jmkizer's Training Log


 September 2017 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 
Time
Distance
  • Myrtle Beach Marathon (Run)
    3/3/2018 Myrtle Beach, South Carolina
  • Ironman Chattanooga (Triathlon)
    9/30/2018 Chattanooga, Tennessee
  • November's totals
  • October's totals
  • 2017 totals
  • 2016 totals