Strength
  • 47m

Strength routine this morning. Ride tonight. Cold may actually be improving. Someday soon, I may leave the Runny Nose Club!

Run
  • 1h 20m 19s
  • 8.52 miles
  • 09m 26s /Mi

Around the Peakway.

Included 6 x 5 minute repeats Z4 HR.


Lake Jordan is up to 67 degrees. I guess maybe I should consider a swim sometime soon. Or at least before Kinetic.

Swim
  • 57m 17s
  • 2500.00 yards
  • -----

Warm-up.
300 easy swimming
200 Kick mix with fins/ snorkel, try dolphin on back with fins
300 paddle pull

Main Set
100/200/300/400/300/200/100 with 10/10/15/20/15/10 seconds rest
- 200s with fins
- 400 as paddle pull

Cool Down
100 paddle pull

Run #1
  • 05m 14s
  • 0.54 miles
  • 09m 41s /Mi

Warm up run

Bike #1
  • 11m 25s
  • 3.15 miles
  • 16.55 Mi/hr
Run #2
  • 02m 33s
  • 0.27 miles
  • 09m 26s /Mi
Bike #2
  • 11m 28s
  • 3.20 miles
  • 16.74 Mi/hr
Run #3
  • 02m 32s
  • 0.27 miles
  • 09m 25s /Mi
Bike #3
  • 11m 41s
  • 3.22 miles
  • 16.54 Mi/hr
Run #4
  • 02m 13s
  • 0.24 miles
  • 09m 14s /Mi
Bike #4
  • 11m 14s
  • 3.12 miles
  • 16.66 Mi/hr
Run #5
  • 02m 17s
  • 0.24 miles
  • 09m 30s /Mi
Bike #5
  • 18m 26s
  • 5.09 miles
  • 16.56 Mi/hr

Cool down bike. It was super windy out (15-20 mph wind). I was going So Slow on the cool down. Then I turned around and I was going much faster! Somehow that never really averages out for me. Anyway, it was windy out.

I have to admit that this workout looked like a lot more fun on paper ;-)


Brick repeats tonight. Fun times!

I plan to do them at Friendship High School. There is a three mile loop that I can ride there and a space out of traffic for the run. I used this space when I did similar workouts in the past Unfortunately for me, the LTF group is meeting there (due to road work on Woods Creek) so the parking lot will be busier than it was for me in the past. I checked and it looks like Woods Creek is closed until May 4th. It's a detour that affects a lot of area cycling routes and the closure/detour is the reason that LTF is meeting at Friendship instead of Wally World.

Rest day!

Still a member of the Runny Nose Club.

Bike
  • 2h 25m 03s
  • 41.91 miles
  • 17.34 Mi/hr

Cycling Spoken Hear Sunday Social Ride.I rode about six miles to the start point, met up with a smaller than normal group and did the ride. I peeled off at Jenks Carpenter and took Davis back to Salem and downtown Apex before heading home for my run.

Run
  • 35m 04s
  • 3.58 miles
  • 09m 47s /Mi

Brick run with Zoe. Her enthusiasm waned. In her defense, it was our first super humid (97%) day this year.

Run
  • 1h 43m 17s
  • 10.15 miles
  • 10m 11s /Mi

Umstead run. Out section heart rate in zone 1/2. Return section heart rate zone 3/4. Good weather for a run thus morning. Umstead was surprisingly empty which made it super pleasant and peaceful.

Jackie noted: "Don't look too much at pace today, this has been a big week." I'm kind of glad that she said something.

Glad to have crossed into double digit run territory. It's been a while!

Sport
  • Funtional Strength
  • 16m

Functional movement and foam rolling


I got a lot done (and spent a lot of money) in the past two days

  • Registered for the Cary Du, Lake Logan, White Lake, Race 13.1, Victory Ride, Devil's Fork Metric
  • Got a replacement pair of running shoes (20% off at Inside Out with my club membership)
  • Ordered a replacement pair of bike shoes (10% off with membership)
  • Got a pair of closeout running shorts at Fleet Feet (50% off)
  • Make appointment for bike fit (not until May 15th)
  • Replaced battery in HRM
  • Ordered two sets of replacement cleats (10% off from Clever Training)

Swim
  • 1h 15m 32s
  • 3400.00 yards
  • -----

WU: 200 swim, 200 paddle pull with PB between ankles, 200 kick

Preset:
2 x thru
- 2 x 25 hat drill (hat drill went better again today)
- 2 x 50 as 25 catch up drill, 25 swim
- 2 x 50 as fast/ez

MS:
2 x
- 300 paddle pull at a comfortable effort :15 rest
- 3 x 100 @ 70% effort :20
- 200 pull at a comfortable effort :15 rest
- 2 x 100 @ 80% effort :30 (took some extra rest here during the second round)

2 x 50 GO!! : 20

CD: 200 EZ paddle pull

Strength
  • 44m

jmkizer's Training Log


 April 2018 
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
  • Cary Du Classic Long Course and Short Course (Duathlon)
    4/28/2018 Cary, North Carolina
  • Kinetic Half (Triathlon)
    5/12/2018 Spotsylvania, Virginia
  • Race 13.1 Raleigh - Spring (Run)
    6/2/2018 Raleigh, North Carolina
  • April's totals
  • March's totals
  • 2018 totals
  • 2017 totals