Round Rock,TX 
Today
Sunny High 91FLow 73F
  • Temp: 90F
  • Hum: 44%
  • W: 8mph SSE
THURSDAY
Sunny
High 94F
Low 67F
FRIDAY
Sunny
High 81F
Low 58F
SATURDAY
Sunny
High 79F
Low 58F
SUNDAY
Sunny
High 82F
Low 68F

Wednesday - October 1

Tuesday - September 30

Run #1
  • 17m 45s
  • 1.21 miles
  • 14m 40s /Mi
Run #2
  • 40m
  • 4.40 miles
  • 09m 05s /Mi

Speed
Strength
40
10' WU. Then 20' tempo run at LT or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. Stretch when done and add in Core 1, 2 or 3.

Monday - September 29

Run
  • 33m
  • 3.10 miles
  • 10m 38s /Mi

OPTIONAL
Endurance
60
Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    3
    10
    10
    50
    50
  • BACK - Bent-over DB row
    3
    10
    10
    20
    20
  • BICEPS - DB Curls
    3
    10
    10
    50
    50
  • CHEST - Flat Bench - Machine
    3
    10
    10
    40
    40
  • CHEST - Flies - Flat
    3
    10
    10
    20
    20
  • 3
    10
    10
    95
    95
  • 3
    10
    10
    70
    70
  • 3
    10
    10
    70
    70
  • 3
    0
    10
    0
    190
  • SHOULDERS - Machine Side Lateral Raise
    3
    10
    10
    15
    15
  • SHOULDERS - Military DB
    3
    10
    10
    15
    15
  • TRICEPS - Rope pulldown
    3
    10
    10
    3
    3

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Forgot to start Garmin this morning. About 3.1 miles in about 33 minutes.

Sunday - September 28

Run
  • 54m 03s
  • 4.46 miles
  • 12m 07s /Mi

Run Base - KEY WORKOUT
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.

Did a trail run today. Steep terrain and total time was 1:15. Bull Creek Park trail system in the canyons off 360.

Saturday - September 27

Bike
  • 1h 33m 39s
  • 28.04 miles
  • 17.96 Mi/hr

Raise Bike LT - KEY WORKOUT
Strength
210
Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

Friday - September 26

Thursday - September 25

did sprint relays with the cross country team. 4x150m. Did not record on Garmin.

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

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