Round Rock,TX 
Today
Sunny High 98FLow 75F
  • Temp: 79F
  • Hum: 81%
  • W: 8mph S
TUESDAY
Partly Cloudy
High 96F
Low 76F
WEDNESDAY
Sunny
High 97F
Low 74F
THURSDAY
Sunny
High 98F
Low 76F
FRIDAY
Sunny
High 98F
Low 77F

Monday - September 1

Sunday - August 31

Saturday - August 30

Friday - August 29

Swim
  • 40m 06s
  • 1500.00 meters
  • 02m 40s /100 meters

Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest. Swim easy and focus on form.

Thursday - August 28

Swim
  • 1h 01m 30s
  • 2200.00 meters
  • 02m 48s /100 meters

Swim Endurance - KEY WORKOUT
Endurance
60
2800
WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

Run
  • 30m 03s
  • 3.25 miles
  • 09m 14s /Mi

Rest
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done

did first 2200 m of swim in 1 hour. Had a time constraint again...

Wednesday - August 27

Swim
  • 1h 05m 55s
  • 1950.00 meters
  • 03m 23s /100 meters

Endurance
75
3350
WU: 400
MS:
4 * 300 w/:30 rest
- Idea here: 1st swim moderate straight
- 2nd even split 150's
- 3rd descend 100's
- 4th descend 75's
2nd should be faster than the first and 3rd fast than 2nd so on…
100 loosen ( easy)
10 * 25 kick 0:10 RI
600 pull w/ paddles
8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200

Bike
  • 1h 27m 26s
  • 22.08 miles
  • 15.15 Mi/hr

Bike Hill Repeats
Strength
90
WU: 15'
MS: Then 3x10' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Completed first 1950m of the swim workout for the day. Had a time constraint today.

Tuesday - August 26

Run
  • 41m 45s
  • 4.39 miles
  • 09m 30s /Mi

Speed
40
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

kz9jvq's Training Log


 September 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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