kweezen

Bowling Green,KY 
Today
Sunny High 96FLow 69F
  • Temp: 86F
  • Hum: 61%
  • W: 6mph NW
THURSDAY
Partly Cloudy
High 86F
Low 57F
FRIDAY
Sunny
High 91F
Low 69F
SATURDAY
Sunny
High 94F
Low 68F
SUNDAY
Patchy light rain in area with thunder
High 93F
Low 66F

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
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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

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