Round Rock,TX 
Today
Sunny High 87FLow 66F
  • Temp: 81F
  • Hum: 67%
  • W: 8mph SE
MONDAY
Sunny
High 86F
Low 62F
TUESDAY
Patchy rain nearby
High 62F
Low 51F
WEDNESDAY
Sunny
High 74F
Low 56F
THURSDAY
Sunny
High 77F
Low 53F
Swim
  • 1h 02m 16s
  • 1550.00 meters
  • 04m 01s /100 meters

Form
60
2900
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim 15 x 100 on :20 rest.
#1-5 - focus on your CATCH.
#6-10 focus on your PULL.
#11-15 focus on your FINISH.

Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

did 1600m - mis-lapped 50m again!

Swim
  • 1h 09m 52s
  • 2250.00 meters
  • 03m 06s /100 meters

Pacing
Speed
45
2300
WU: 300 & then 4x50 catch up stroke on 20" rest.

MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.

CD: 200.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    10
    10
    55
    55
  • 3
    10
    10
    95
    95
  • 3
    10
    10
    55
    55
  • CHEST - Flat Bench - Machine
    3
    10
    10
    45
    45
  • CHEST - Flies - Flat
    3
    10
    10
    40
    40
  • SHOULDERS - Machine Side Lateral Raise
    3
    10
    10
    40
    40
  • SHOULDERS - Military DB
    3
    10
    10
    20
    25
  • TRICEPS - DB Overhead Extension
    2
    10
    10
    40
    40

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
PLUS Core #1, 2, and 3
Personal Weakeness (stretch)

Registering 2250m. Did the full 2300m. Miscounted the first 50m of the first 100m kick drill.

Bike
  • 1h 15m 03s
  • 22.07 miles
  • 17.64 Mi/hr

Raise Bike LT
LT
75
WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
CD: 10'

Run
  • 53m 07s
  • 5.41 miles
  • 09m 49s /Mi

Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

Bike
  • 1h 00m 28s
  • 15.47 miles
  • 15.35 Mi/hr

Bike Base
Endurance
60
Ride on a flat course. Keep HR in Zone 1-2.

kz9jvq's Training Log


 April 2015 
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  
 
Time
Distance
Time
  • Life Time Tri CapTex - Olympic Course (Triathlon)
    5/25/2015 Austin, Texas
  • April's totals
  • March's totals
  • 2015 totals
  • 2014 totals