kweezen

Bowling Green,KY 
Today
Partly Cloudy High 77FLow 60F
  • Temp: 52F
  • Hum: 77%
  • W: 0mph N
TUESDAY
Sunny
High 73F
Low 40F
WEDNESDAY
Sunny
High 68F
Low 45F
THURSDAY
Sunny
High 80F
Low 60F
FRIDAY
Sunny
High 79F
Low 53F

Wednesday - November 27

Nothing today, picking up kids, shopping

Tuesday - November 26

Swim
  • 40m
  • 2000.00 yards
  • -----

Warm up 500 buoy in 9:00, 5x100 in 1:45, 500 free in 9:25, cd 500 buoy in 9:30

Bike
  • 55m
  • 17.60 miles
  • 19.20 Mi/hr

Matrix trainer at Preston center. Interval program, 4 min sets from 120 to 230 watts.

Monday - November 25

Off day

Sunday - November 24

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

500 buoy at 9:00, 500 free at 9:25, 500 fins at 9:00, 500 free at 9:35

Bike
  • 45m
  • 14.55 miles
  • 19.40 Mi/hr

Matrix trainer at Preston Center. Level 9, 10 watching NFL games.

Saturday - November 23

Run
  • 22m
  • 2.40 miles
  • 09m 10s /Mi

Mill at BAC.

Strength
  • 20m

Core and upper arms

Friday - November 22

Bike
  • 40m
  • 12.00 miles
  • 18.00 Mi/hr

StarTrac trainer at BAC gym. Interval levels 11&12 (170&200 watts)

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    2
    15
    15
    90
    90
  • BACK - Seated row
    2
    15
    15
    87
    87
  • CHEST - Dual Axis Chest Press
    2
    15
    15
    110
    110
  • CHEST - Pushups
    2
    20
    20
    0
    0
  • LEGS - Hamstring curl
    2
    15
    15
    100
    100
  • LEGS - Leg Extensions
    2
    15
    15
    90
    90
  • LEGS - Leg Press
    2
    15
    15
    210
    210
  • LEGS - Squats
    2
    10
    10
    155
    155

Working at going lower with squats.

Thursday - November 21

Swim
  • 40m
  • 1800.00 yards
  • -----

500 wu w buoy in 8:50, 6x50 at 0:50, 7x100 at 1:45, 300 cd

Run
  • 20m
  • 2.21 miles
  • 09m 02s /Mi

Quick jog along Drakes Creek trail.

Sport
  • Golf
  • 1h 00m

17 holes at Indian Hills with Junior and Randy.

kweezen's Training Log


 November 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
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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