Round Rock,TX 
Today
Light rain shower High 83FLow 73F
  • Temp: 72F
  • Hum: 94%
  • W: 6mph WNW
FRIDAY
Light rain shower
High 89F
Low 72F
SATURDAY
Sunny
High 89F
Low 74F
SUNDAY
Partly Cloudy
High 87F
Low 75F
MONDAY
Patchy rain nearby
High 83F
Low 73F

Thursday - September 18

Wednesday - September 17

Run
  • 30m 11s
  • 2.99 miles
  • 10m 05s /Mi

Run Speed
Speed/Efficiency
30
30' run with 4x30" strides. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done.

Tuesday - September 16

Monday - September 15

Bike
  • 48m 04s
  • 12.96 miles
  • 16.18 Mi/hr

Sunday - September 14

Saturday - September 13

Run
  • 1h 48m 36s
  • 9.32 miles
  • 11m 39s /Mi

Run Base - KEY WORKOUT
Endurance
90
Run 90' 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.

Trail run - hilly with lots of rock outcroppings, roots and steep sections. Hill country run.

Friday - September 12

Swim
  • 1h 14m 50s
  • 2700.00 meters
  • 02m 46s /100 meters

Easy swim
Endurance
70
3100
WU:
2x200 on 20" rest
3x100 on 10" rest
4x50 on 10" rest
MS:
6x100 on 10" rest: bi-lateral breathe
8x75 on 10" rest: breathe every 4th stroke
12x50 on 10" rest: breathe every 5th stroke
CD:
2x200 pull bi-lateral breathe on 20" rest

Bike
  • 1h 00m 25s
  • 15.92 miles
  • 15.81 Mi/hr

Trainer
High RPM Spin
60
60' at 105+ RPMS average.

Completed entire swim workout except for the cool down (2x200).

kz9jvq's Training Log


 September 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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals