kweezen

Bowling Green,KY 
Today
Sunny High 67FLow 43F
  • Temp: 51F
  • Hum: 50%
  • W: 6mph ENE
THURSDAY
Sunny
High 78F
Low 57F
FRIDAY
Sunny
High 72F
Low 55F
SATURDAY
Partly Cloudy
High 82F
Low 49F
SUNDAY
Partly Cloudy
High 86F
Low 60F

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

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