• 1h 10m 14s
  • 3050.00 yards
  • -----

WU: 500 paddle pull

- 16x25 (20) drill choice
- 3x50s (20) build speed on way down, easy on way back

MS2: 10x200, same swim time on shorter rest!
- 4 x 200 (30)
- 3 x 200 (25)
- 2 x 200 (20) (I was running out of time so I did these last three as paddle pull)
- 1 x 200 (15)

Run #1
  • 1h 01m 57s
  • 6.51 miles
  • 09m 31s /Mi

Track workout.

Warm up Z1/Z2.
2 x 1 mile @Z4 with 2 minutes between.
Cool down Z1/Z2

  • 1h 17m 11s
  • 17.04 miles
  • 13.25 Mi/hr

Zwift - London
W/U 10 min
MS :
- 4 x 10" max effort,
- 4 x 20" max effort,
- 4 x 1’ max effort.
All with 3 minutes of Zone 1 recovery after each.
- 13 min Z2
C/D 10 min

Run #2
  • 32m 05s
  • 3.67 miles
  • 08m 44s /Mi

Brick run, negative split

Zoe and I had an adventure on her after-work walk. We took our usual route and as usual, we saw a lot of rabbits and squirrels.  We got to the park at about the halfway point and she stopped to look at a rabbit. This is pretty normal. There are approximately a million rabbits in our area.  So many that Kevin keeps on saying that we need a hawk to move in. 

Anyway, Zoe is on her 4-foot leash with her no-pull harness on and we have both paused to observe the rabbit. Zoe pounces -- without pulling me along which just shows how close the rabbit was -- and gets the rabbit.  The rabbit squeaks once or twice. I say, "Drop it!" Zoe does. The rabbit hops a away. We both keep an eye on the rabbit.  I briefly worried that it was injured but then thought to myself, "Darwin." 

  • 1h 02m 37s
  • 15.19 miles
  • 14.56 Mi/hr

Big Gear workout
Zwift, Greater London 8

  • Yoga
  • 15m

Core Strengtheners

Zoe's last night in the big bed for a while. Kevin arrives home tomorrow night.

  • 1h 32m 32s
  • 10.04 miles
  • 09m 13s /Mi

ATT negative split run

  • Yoga
  • 15m

Hip openers

  • 3h 40m 34s
  • 63.01 miles
  • 17.14 Mi/hr

Fun ride in the rural areas of Chatham and Alamance counties. We rode to Snow Camp and then to Silk Hope before riding by Shakori Hills, a local music festival venue (https://shakorihillsgrassroots.org/) and hitting up to local climbs on Old Graham and Bynum Ridge.

We had a great group of people -- save one, who I finally told to zip it because he kept on complaining and stating over and over and over that *his* route did not go on Bynum Ridge and blah blah blah and I said the route was sent out and left it. Then, when we got to a place where he could cut the ride I pointed it out to him and he said that he had might as well do Bynum Ridge and I said OK, you made the call now zip it.

Anyway, beautiful day, especially for mid-June. I'm thankful that I was able to enjoy it

  • 12m 28s
  • 1.41 miles
  • 08m 50s /Mi

This was supposed to be a 3-4 mile run. I ended up cutting it short because the ride was 40 minutes over but really because the other riders were going to get lunch. I said let me do a quick run and meet you. When I got back, all but one of them as already gone. They had decided on a change of venue. ARG!

  • Yoga
  • 18m

Balance and Agility (I have neither!), breathing to calm down (three part breathing exercise_

  • 1h 11m 28s
  • 3000.00 yards
  • -----

10 x 300

  • 20m

  • 35m 43s
  • 4.17 miles
  • 08m 34s /Mi

Negative split not-a-brick lunch run

  • 1h 15m 24s
  • 18.89 miles
  • 15.03 Mi/hr

Zwift - NYC, Lady Liberty
Sweet spot workout

  • Yoga
  • 03m

Breathing more deeply

 √ Today's agenda involves a lunch run and an after work ride sweet spot ride on Zwift.

jmkizer's Training Log

 June 2019 
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
  • Lake Logan Half (Triathlon)
    8/3/2019 Canton, North Carolina
  • St. George Marathon (Run)
    10/5/2019 St. George, Utah
  • June's totals
  • May's totals
  • 2019 totals
  • 2018 totals