kweezen

Bowling Green,KY 
Today
Light rain shower High 96FLow 66F
  • Temp: 77F
  • Hum: 79%
  • W: 4mph SW
THURSDAY
Sunny
High 82F
Low 58F
FRIDAY
Sunny
High 92F
Low 69F
SATURDAY
Sunny
High 96F
Low 73F
SUNDAY
Moderate or heavy rain in area with thunder
High 91F
Low 67F

Friday - October 25

Run
  • 50m
  • 5.40 miles
  • 09m 15s /Mi

Mill at BAC gym. Felt good.

Thursday - October 24

Swim
  • 43m
  • 2200.00 yards
  • 01m 57s /100 yards

500 buoy, 500 free, 500 paddles, 500 fins, 200 cd. Working on form of kick and high elbow.

Run
  • 21m
  • 2.20 miles
  • 09m 32s /Mi

Easy jog on mill

Strength
  • 15m

Core 1, 15 reps

Wednesday - October 23

Rest day.

Tuesday - October 22

Swim
  • 35m
  • 1700.00 yards
  • 02m 04s /100 yards

500 buoy, 500 free, 500 paddles, 200 cd. 500 free in 9:23

Bike
  • 36m
  • 11.55 miles
  • 19.25 Mi/hr

Trainer bike at Preston center.

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.

kweezen's Training Log


 October 2013 
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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals