kweezen

Bowling Green,KY 
Today
Sunny High 88FLow 60F
  • Temp: 64F
  • Hum: 73%
  • W: 0mph N
THURSDAY
Partly Cloudy
High 89F
Low 64F
FRIDAY
Patchy rain nearby
High 87F
Low 64F
SATURDAY
Light rain shower
High 87F
Low 62F
SUNDAY
Sunny
High 90F
Low 62F

Saturday - October 26

Bike #1
  • 40m
  • 13.00 miles
  • 19.50 Mi/hr

Balance of 25 min warm up and 15 min cool down on gym trainer. Levels 10, 11, 12

Bike #2
  • 20m 04s
  • 6.50 miles
  • 19.44 Mi/hr

20 min threshold test to get Average heart rate of 139. Levels 12 and 13 on Startrac trainer at BAC gym. Solid effort.

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.

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