Round Rock,TX 
Today
Cloudy High 68FLow 55F
  • Temp: 49F
  • Hum: 95%
  • W: 6mph ENE
FRIDAY
Patchy rain nearby
High 56F
Low 48F
SATURDAY
Partly Cloudy
High 61F
Low 46F
SUNDAY
Partly Cloudy
High 63F
Low 50F
MONDAY
Sunny
High 71F
Low 51F
Swim
  • 50m 59s
  • 1950.00 meters
  • 02m 37s /100 meters

Swim Form
Form
30
2300
WU: 400 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. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Run
  • 35m 22s
  • 3.48 miles
  • 10m 09s /Mi

Run Base
Endurance
30
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.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    15
    15
    0
    0
  • CORE - Roll Out and In (FB)
    1
    15
    15
    0
    0
Completed first 1950 m of workout. Time constraint today.

On Run, forgot to turn off my Garmin the last .43 miles which was the cool down. Threw off my average pace. Oh well.

Run
  • 52m 34s
  • 5.38 miles
  • 09m 46s /Mi

Run Base
Strength
60
Run 60' 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.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    10
    10
    50
    50
  • BACK - Bent-over DB row
    3
    10
    10
    25
    25
  • BICEPS - DB Curls Alternating
    3
    10
    10
    25
    25
  • CHEST - Flat Bench - Machine
    3
    10
    10
    30
    40
  • CHEST - Flies - Flat
    3
    10
    10
    15
    15
  • 3
    10
    10
    170
    170
  • SHOULDERS - Machine Side Lateral Raise
    3
    10
    10
    40
    40
  • SHOULDERS - Military DB
    3
    10
    10
    22
    22
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    30
    30

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

Bike
  • 57m 50s
  • 15.67 miles
  • 16.26 Mi/hr

Bike Hill Repeats
Strength
80
WU: 15'
MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Run
  • 2h 43m 50s
  • 16.77 miles
  • 09m 46s /Mi

Run Base
Endurance
160
Run 2:40 - first 20' easy - get warmed up. Then 30' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 30' at Z3, just be uncomfortable, then 30' at Z2, maybe jump on track to pace? Then 30' at Z3 again, and 20' to cool down.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    2
    25
    25
    0
    0
  • CORE - Pushups (FB)
    1
    15
    15
    0
    0
  • CORE - Superman (FB)
    1
    90
    90
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    15
    15
    0
    0
  • CORE - V-Ups (FB)
    1
    16
    16
    0
    0

kz9jvq's Training Log


 December 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   
 
Time
Distance
Time
  • 3M Half Marathon (Run)
    1/25/2015 Austin, Texas
  • Memorial Hermann Ironman 70.3 Texas (Triathlon)
    4/26/2015 Galveston, Texas
  • Life Time Tri CapTex - Olympic Course (Triathlon)
    5/25/2015 Austin, Texas
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals