Round Rock,TX 
Today
Sunny High 83FLow 61F
  • Temp: 62F
  • Hum: 66%
  • W: 4mph SE
THURSDAY
Sunny
High 83F
Low 62F
FRIDAY
Sunny
High 86F
Low 66F
SATURDAY
Sunny
High 88F
Low 65F
SUNDAY
Sunny
High 85F
Low 62F

Wednesday - October 22

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

Friday - October 17

Bike
  • 1h 00m
  • -----
  • -----

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

Swim
  • 53m 11s
  • 2000.00 meters
  • 02m 40s /100 meters

Speed
40
2000
WU: 400 free warm up.
The following to be done at Tpace minus 3" per 100.
MS: 50/100/50/100/200, repeat. 10" rest between.
CD: 600 mix non-free cooldown.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    10
    10
    40
    40
  • BACK - Bent-over DB row
    3
    10
    10
    30
    30
  • CHEST - Flat Bench - Machine
    3
    10
    10
    15
    15
  • CHEST - Flies - Flat
    3
    10
    10
    20
    20
  • SHOULDERS - Military DB
    3
    10
    10
    20
    20

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Thursday - October 16

Run
  • 20m
  • 2.18 miles
  • 09m 10s /Mi

Run Base
Endurance
20
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.

Must have forgotten to charge my Garmin, went dead less than 4 minutes into the run. Approx 20 minutes and approx. 2.2 miles.

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