kweezen

Bowling Green,KY 
Today
Sunny High 67FLow 45F
  • Temp: 39F
  • Hum: 79%
  • W: 0mph N
FRIDAY
Patchy light drizzle
High 69F
Low 46F
SATURDAY
Sunny
High 76F
Low 44F
SUNDAY
Sunny
High 75F
Low 57F
MONDAY
Moderate or heavy rain in area with thunder
High 74F
Low 57F

Monday - October 21

Run
  • 35m
  • 3.75 miles
  • 09m 19s /Mi

Mill at BAC. Slow at first but finished last 10 min at 9:00 pace

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Seated row
    2
    12
    12
    87
    87
  • BACK - Straight Arm Lat Pulldowns
    2
    12
    12
    90
    90
  • CHEST - Dual Axis Chest Press
    2
    12
    12
    95
    95
  • LEGS - Hamstring curl
    2
    12
    12
    100
    105
  • LEGS - Leg Extensions
    2
    12
    12
    75
    75
  • LEGS - Leg Press
    2
    12
    12
    190
    190
  • LEGS - Squats
    2
    12
    12
    185
    185

Legs still sore from 10k Saturday. The leg extensions were most painful for quads.

Sunday - October 20

Swim
  • 40m 17s
  • 2025.00 yards
  • 01m 59s /100 yards

4x500, buoy, free, paddles, free

Bike
  • 30m
  • 10.20 miles
  • 20.40 Mi/hr

Trainer at Preston gym.

Saturday - October 19

Run
  • 55m 58s
  • 6.22 miles
  • 08m 59s /Mi

Good race despite the rainy conditions. Good cool temp and even 9:00 pace throughout.

Friday - October 18

No workouts today.

Thursday - October 17

Swim
  • 45m
  • 2100.00 yards
  • -----

500 warm up, 500 paddles, 10x50 at :50 with :20 rest focus on form, 500 paddles. I need to work on side kick drills.

Run
  • 20m
  • 2.10 miles
  • 09m 31s /Mi

Short mill run at Preston

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Medium Grip
    3
    12
    12
    90
    90
  • BACK - Seated row
    3
    12
    12
    75
    75
  • CHEST - Dual Axis Chest Press
    3
    12
    12
    95
    95

Wednesday - October 16

Nothing today. Rain and cold overcame me.

Tuesday - October 15

Swim
  • 52m
  • 2500.00 yards
  • 02m 05s /100 yards

5x500s at Preston short course. Bill Powell is always in Lane 1. Buoy, free, paddles, free, paddles. Working on high elbow catch. Felt good.

Bike
  • 30m
  • 10.05 miles
  • 20.10 Mi/hr

Matrix bike trainer, level 11 at Preston fitness center.

kweezen's Training Log


 October 2013 
SunMonTueWedThuFriSat
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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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals