Round Rock,TX 
Today
Sunny High 72FLow 49F
  • Temp: 62F
  • Hum: 91%
  • W: 4mph NNE
SATURDAY
Sunny
High 65F
Low 47F
SUNDAY
Partly Cloudy
High 74F
Low 60F
MONDAY
Light rain
High 78F
Low 63F
TUESDAY
Light rain
High 74F
Low 57F
Swim
  • 41m 46s
  • 1400.00 meters
  • 02m 59s /100 meters

Swim Form
Form
30
1400
WU: 200 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 a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Run
  • 1h 00m 08s
  • 6.53 miles
  • 09m 12s /Mi

Run Base
Endurance
60
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.

Run is getting better. Hamstring is feeling more durable than even yesterday.

Run
  • 39m 01s
  • 4.35 miles
  • 08m 58s /Mi

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.

Hamstring was a little tight but did better today than earlier this week and even yesterday.

Run
  • 56m 49s
  • 5.49 miles
  • 10m 20s /Mi

Run Hill Repeats
Strength
60
15' wu. Then run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 55m
  • 9.91 miles
  • 10.81 Mi/hr

Trainer
Efficiency
55
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

Run
  • 1h 45m 04s
  • 10.61 miles
  • 09m 54s /Mi

Run Base
Endurance
105
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.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Injury: 3 Hours slept: 8 Overall Workout: 3

kz9jvq's Training Log


 October 2014 
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Time
Distance
Time
  • Memorial Hermann Ironman 70.3 Texas (Triathlon)
    4/26/2015 Galveston, Texas
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals