kweezen

Bowling Green,KY 
Today
Patchy rain nearby High 95FLow 75F
  • Temp: 76F
  • Hum: 85%
  • W: 4mph SW
SATURDAY
Patchy rain nearby
High 99F
Low 72F
SUNDAY
Partly Cloudy
High 92F
Low 74F
MONDAY
Patchy light rain in area with thunder
High 93F
Low 72F
TUESDAY
Partly Cloudy
High 94F
Low 71F

Thursday - October 31

Run
  • 30m
  • 3.20 miles
  • 09m 22s /Mi

Mill at Preston Center

Swim
  • 42m
  • 2150.00 yards
  • 01m 57s /100 yards

4x500, buoy, free, paddles, free, 200 fins. First free 500 in 9:30, second in 9:40

Wednesday - October 30

Bike
  • 1h 02m 36s
  • 20.30 miles
  • 19.46 Mi/hr

Group ride from Chaney's Dairy Farm. Getting too dark to wait, I hit the gas.

Tuesday - October 29

Swim
  • 40m
  • 2000.00 yards
  • 02m /100 yards

4x500 at Preston. 9:30, 9:30, 9:45, 10:00

Run
  • 10m
  • 1.00 miles
  • -----

Ran on treadmill but felt a funny pain in my right foot so I decided to call it a day.

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.

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

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals