Round Rock,TX 
Today
Cloudy High 80FLow 65F
  • Temp: 68F
  • Hum: 80%
  • W: 12mph S
WEDNESDAY
Light drizzle
High 80F
Low 65F
THURSDAY
Patchy rain nearby
High 80F
Low 66F
FRIDAY
Light drizzle
High 79F
Low 54F
SATURDAY
Patchy rain nearby
High 70F
Low 55F
Bike
  • 1h 21m 56s
  • 22.03 miles
  • 16.13 Mi/hr

Bike ME
Muscular Endurance
85
WU: 15'
MS:
5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.

SET:
#1 End at middle Zn 3
#2 End at upper Zn 3
#3 End at lower Zn 4
#4 End at upper Zn 4
#5 Build to Zn 5a in first 45s and hold.

CD: 15'

Run
  • 1h 27m 36s
  • 3.97 miles
  • 22m 03s /Mi

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up.
Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).
Return to Zone 1-2 for last 15'.
Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

Hmm. Distance of run was off. I know this is a 5 mile run. 5.28 specifically. I have run it before and that is what two of the group had. One with a Forerunner 205 and the other with a Polar.

Swim
  • 1h 05m 13s
  • 2171.70 meters
  • 03m /100 meters

Endurance
Continuous Swim
45
2200
WU: 200 easy free, 50 easy kickboard.
MS: 8 x 200 free at T pace + 5" per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
CD: End on last 200 of set using easy, slow stroke for cool down.

Run
  • 44m
  • 4.67 miles
  • 09m 25s /Mi

WU: 10'
MS: 3x5' at LT w/3' recovery.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Bike
  • 1h 01m 42s
  • 16.13 miles
  • 15.69 Mi/hr

Bike Base
Endurance
60
Ride on a flat course. Keep HR in Zone 1-2.

kz9jvq's Training Log


 March 2015 
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Time
Distance
Time
  • Life Time Tri CapTex - Olympic Course (Triathlon)
    5/25/2015 Austin, Texas
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals