Round Rock,TX 
Today
Patchy rain nearby High 91FLow 75F
  • Temp: 86F
  • Hum: 50%
  • W: 7mph ENE
THURSDAY
Sunny
High 100F
Low 75F
FRIDAY
Partly Cloudy
High 100F
Low 75F
SATURDAY
Sunny
High 98F
Low 74F
SUNDAY
Sunny
High 100F
Low 73F

Wednesday - July 23

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    10
    10
    40
    40
  • BACK - Bent-over DB row
    3
    10
    10
    30
    30
  • BICEPS - DB Curls Alternating
    3
    10
    10
    22
    22
  • CHEST - Flat Bench - Machine
    3
    10
    10
    40
    40
  • CHEST - Flies - Flat
    3
    10
    10
    18
    18
  • LEGS - 2 Leg Squats
    3
    10
    10
    115
    115
  • LEGS - Hamstring curl
    3
    10
    10
    70
    70
  • LEGS - Leg Extensions
    3
    10
    10
    70
    70
  • LEGS - Leg Press
    3
    10
    10
    230
    230
  • SHOULDERS - Military DB
    3
    10
    10
    20
    20
  • SHOULDERS - Side DB raise
    3
    10
    10
    12
    12
  • TRICEPS - Rope pulldown
    3
    10
    10
    4
    4

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

Tuesday - July 22

Swim
  • 1h 02m 30s
  • 1950.00 meters
  • 03m 12s /100 meters

Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1' rest
CD: 200 warm down

Run
  • 45m
  • 4.49 miles
  • 10m 01s /Mi

Run Hill Repeats
Strength
45
WU: 15'
MS: Then run 4x2' up a hill, recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Monday - July 21

Sunday - July 20

Run
  • 1h 30m 02s
  • 9.01 miles
  • 09m 59s /Mi

Run Strength
Strength
120
120' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Saturday - July 19

Bike
  • 2h 42m 05s
  • 45.32 miles
  • 16.78 Mi/hr

Bike Base
Endurance
210
3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Friday - July 18

Run
  • 31m 04s
  • 3.40 miles
  • 09m 08s /Mi

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done

Thursday - July 17

Run
  • 40m 14s
  • 4.34 miles
  • 09m 16s /Mi

Run Base
Endurance
40
Run 40' 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.

kz9jvq's Training Log


 July 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

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals