Run
  • 1h 30m 08s
  • 9.26 miles
  • 09m 44s /Mi

Olive Chapel route again. Today was a "conditioning run" with no intervals to hit ;-)


Tonight I ride. Hill repeats!

Run
  • 1h 29m 30s
  • 9.60 miles
  • 09m 19s /Mi

Olive Chapel.

I'm pretty sure that I hit 0 of my intervals this morning. Poop. At least I hit all them in last night's bike ride!

Sport
  • Physical Therapy
  • 12m

That's it for today's workouts. Tomorrow I have a run in the morning and a ride after work.

I do have a bazillion errands to do tonight so I will knock some of those off the list on my way home from work.

We started watching a Netflix show called Secret City. I'm not sure where they are going with it but it seems interesting.

Last night I made salmon in the Instant Pot. Surprisingly good. In fact, it may be the best salmon that I've ever made at home.

Swim
  • 1h 06m 21s
  • 2700.00 yards
  • -----

WU:
600 as 200 of swim, kick, pull with toys

Pre set
8 x 50 as
Short dog/swim
Long dog/swim
Ball in hand(can use a tennis ball or whiffle) swim
Rest :15 after each

MS:
Swim
2 x 500 continuous 'Rocket' as:
every time you push off wall add one fast stroke cycle.
Rest 1 minute between each.
Swim at ~ 75% -80% effort for each
2 x 300 alternating with 50 kick as 10 kicks all out/ 10 kicks EZ, 50 swim at 80% effort keeping the quicker turnover from the rocket.
Rest 1 minute between each

CD: 100 easy swim

Bike
  • 1h 42m 53s
  • 30.01 miles
  • 17.50 Mi/hr

Solo ride with lots of intervals.

Sport
  • Physical Therapy
  • 09m

√ Tonight, I ride!

Swim
  • 55m 29s
  • 2400.00 yards
  • -----

Main and Pre
5 x 150
#1 swim
#2 kick
#3 paddle pull
#4 swim/drill each 25
#5 kick/drill each 25

Mainset- Increase pace/effort per ladder and can add in paddles any time for strength work
#1 @ 65% effort,
#2 @ 70%
#3 @ 75%
#4@ 80%

#1- 50-100-150-200 :10 rest per 50 (so increase rest per block)
#2- 50-100-150
#3- 50-100
#4- 50

Then swim 5x100, fast :30

Cool down- 150

Strength
  • 46m
Sport
  • Physical Therapy
  • 11m

√ Strength stuff tonight

Bike
  • 2h 36m 14s
  • 46.76 miles
  • 17.96 Mi/hr

CSH group ride.

Sport
  • Physical Therapy
  • 21m

Stretch and roll and PT


16 hour is not a recovery week. Just saying.

Run #1
  • 16m 44s
  • 0.64 miles
  • 26m 08s /Mi

Group warmup. We went over some drills and stuff.

Run #2
  • 1h 37m 40s
  • 10.02 miles
  • 09m 45s /Mi

Umstead run.

Swim
  • 1h 00m
  • 800.00 yards
  • -----

Swim clinic

Strength
  • 51m
Sport
  • Physical Therapy
  • 16m

Stretch and PT

jmkizer's Training Log


 August 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 31 
 
Time
Distance
  • White Lake Fall International Triathlon (Triathlon)
    9/8/2018 Elizabethtown, North Carolina
  • Ironman Chattanooga (Triathlon)
    9/30/2018 Chattanooga, Tennessee
  • August's totals
  • July's totals
  • 2018 totals
  • 2017 totals