kweezen

Bowling Green,KY 
Today
Sunny High 94FLow 69F
  • Temp: 90F
  • Hum: 40%
  • W: 11mph SSW
SATURDAY
Partly Cloudy
High 94F
Low 72F
SUNDAY
Light rain shower
High 80F
Low 69F
MONDAY
Patchy rain nearby
High 95F
Low 71F
TUESDAY
Sunny
High 93F
Low 71F

Tuesday - October 8

Run
  • 45m 58s
  • 4.56 miles
  • 10m 04s /Mi

Easy jog along Drakes Creek, 2 laps.

Monday - October 7

Swim
  • 31m
  • 1500.00 yards
  • 02m 04s /100 yards

3x500 at Preston Center. Met Bill Powell, legendary WKU swim coach for whom the pool is named! Very nice guy. Gave me a pointer too.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    2
    25
    25
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    10
    10
    0
    0
  • BACK - Lateral pull-downs
    3
    12
    12
    95
    95
  • BACK - Seated row
    3
    12
    12
    95
    95
  • CHEST - Dual Axis Chest Press
    3
    12
    12
    95
    95
  • LEGS - Hamstring curl
    3
    12
    12
    90
    90
  • LEGS - Leg Extensions
    3
    12
    12
    80
    80
  • LEGS - Leg Press
    3
    12
    12
    170
    175

Preston center facility. Great equipment.

Sunday - October 6

Full day at Titans football game in the rain. No workouts.

Saturday - October 5

Swim
  • 31m
  • 1500.00 yards
  • 02m 04s /100 yards

WKU Preston Center Pool. About the nicest short course facility I've ever swam in. 3x500 easy.

Bike
  • 30m
  • 9.70 miles
  • 19.40 Mi/hr

Matrix stationary bike at Preston center. Interval program at level 12. Wonderful facility.

Friday - October 4

Run
  • 40m
  • 4.31 miles
  • 09m 16s /Mi

Ran on BAC mill due to rain. Joined WKU alumni to get access to Preston Aquatic and Athletic Center. What a beautiful facility!!!

Strength
  • 15m

Runners World warm up stretch routine, 6 exercises. 2x15 pushups and some rowing.

Thursday - October 3

Bike
  • 2h 21m 32s
  • 43.10 miles
  • 18.27 Mi/hr

Long route from Chaney's Farm. Into the wind and hills going out. Saw some interesting farm activities including Amish wagon pulled by Clydesdales. Lots of bugs, farm scents and road debris. Felt good to go long again. Used 2 bottles of weak Heed.

Wednesday - October 2

Run
  • 40m
  • 4.35 miles
  • 09m 11s /Mi

Mill at BAC due to rain.

Strength
  • 15m

Core and leg stretches before run. Sit ups and pushups.

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