Round Rock,TX 
Today
Sunny High 87FLow 65F
  • Temp: 63F
  • Hum: 77%
  • W: 0mph N
SATURDAY
Sunny
High 87F
Low 64F
SUNDAY
Sunny
High 85F
Low 61F
MONDAY
Sunny
High 85F
Low 64F
TUESDAY
Sunny
High 84F
Low 65F

Friday - October 24

Thursday - October 23

Run
  • 50m 01s
  • 5.06 miles
  • 09m 53s /Mi

Run Base
Endurance
50
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 56m 57s
  • 15.11 miles
  • 15.92 Mi/hr

Spin Class
Aerobic Fitness
60
Stay with a smooth pedaling stroke and keep your HR aerobic!

Wednesday - October 22

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Tuesday - October 21

Run
  • 1h 20m 16s
  • 8.82 miles
  • 09m 06s /Mi

Run Base
Strength
80
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Monday - October 20

Bike
  • 51m 47s
  • 14.62 miles
  • 16.94 Mi/hr

Bike ME
Muscular Endurance
50
WU: 15'
MS: 5x3' w/ 1' RI
#1 End at low Zn 3
#2 End at middle Zn 3
#3 End at upper Zn 3
#4 End at lower Zn 4
#5 Build to Zn 4 in first 45s and hold
CD: 15'

Sunday - October 19

Run
  • 1h 15m 08s
  • 8.32 miles
  • 09m 01s /Mi

Run Base
Endurance
75
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Saturday - October 18

kz9jvq's Training Log


 October 2014 
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

  • Memorial Hermann Ironman 70.3 Texas (Triathlon)
    4/26/2015 Galveston, Texas
  • Memorial Hermann Ironman 70.3 Texas (Triathlon)
    4/26/2015 Galveston, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals