kweezen

Bowling Green,KY 
Today
Sunny High 68FLow 47F
  • Temp: 63F
  • Hum: 30%
  • W: 4mph WSW
FRIDAY
Partly Cloudy
High 70F
Low 49F
SATURDAY
Sunny
High 73F
Low 44F
SUNDAY
Partly Cloudy
High 79F
Low 57F
MONDAY
Patchy rain nearby
High 80F
Low 60F

Monday - October 28

Bike
  • 30m
  • 9.00 miles
  • 18.00 Mi/hr

Trainer at BAC gym

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    2
    15
    15
    100
    100
  • BACK - Back extensions
    2
    15
    15
    100
    100
  • BACK - Lateral pull-downs
    2
    15
    15
    90
    90
  • BACK - Seated row
    2
    15
    15
    87
    87
  • CHEST - Dual Axis Chest Press
    2
    12
    12
    95
    95
  • CHEST - Seated Bench Press - Machine
    2
    12
    12
    100
    100
  • LEGS - Hamstring curl
    2
    12
    12
    100
    100
  • LEGS - Leg Extensions
    2
    15
    15
    75
    75
  • LEGS - Leg Press
    2
    15
    15
    200
    200
  • LEGS - Squats
    2
    12
    12
    185
    185
  • SHOULDERS - Machine Side Lateral Raise
    2
    12
    12
    70
    70
  • SHOULDERS - Shoulder Press - Machine
    2
    12
    12
    75
    75

BAC machine circuit plus legs

Sunday - October 27

Run
  • 30m 26s
  • 3.21 miles
  • 09m 28s /Mi

Jog around Drakes Creek trail and back. Beautiful fall day.

Swim
  • 41m
  • 2000.00 yards
  • 02m 03s /100 yards

500 w buoy in 9:10, 500 free in 9:45, 500 paddles in 8:46, 500 free in 9:50

Strength
  • 15m

Core 1, 20 reps of each

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.

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

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