Round Rock,TX 
Today
Sunny High 70FLow 46F
  • Temp: 60F
  • Hum: 77%
  • W: 8mph SSW
FRIDAY
Partly Cloudy
High 57F
Low 49F
SATURDAY
Moderate rain
High 51F
Low 46F
SUNDAY
Moderate or heavy rain shower
High 53F
Low 39F
MONDAY
Partly Cloudy
High 47F
Low 35F
Run
  • 42m 05s
  • 4.19 miles
  • 10m 02s /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.

Bike
  • 45m 06s
  • 9.26 miles
  • 12.32 Mi/hr

Power
Strength
60
On trainer if necessary. Ride in 2 gears lower than normal. Keep cadence at 75 and UNDER. Keep good form and work on bottom of stroke.

Run #1
  • 1h 53m 40s
  • 13.20 miles
  • 08m 36s /Mi

Run Base
Endurance
190
Run 3:10. First 30' are Z1 - then run race pace for 65' - mid Z2 - then Z1 for 5', then 65' again at mid Z2, then 10 Z3, and then cool down very easy.

Run #2
  • 1h 50m 43s
  • 8.35 miles
  • 13m 15s /Mi
Did 3M HM and then ran afterwards to get in full training distance. 2nd run was walk/run and its distance was 9 miles so got in 22.2 miles. Hit the stop button on watch accidentally but was a 4.5 mile out and back course.

  • RACE DAY: 3M Half Marathon

kz9jvq's Training Log


 January 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 31
 
Time
Distance
Time
  • Memorial Hermann Ironman 70.3 Texas (Triathlon)
    4/26/2015 Galveston, Texas
  • Life Time Tri CapTex - Olympic Course (Triathlon)
    5/25/2015 Austin, Texas
  • Ironman 70.3 Buffalo Springs Lake (Triathlon)
    6/28/2015 Lubbock, Texas
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals