KCGOLF

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Windsor, ON, Canada 
Today
Sunny High 61FLow 42F
  • Temp: 61F
  • Hum: 36%
  • W: 11mph N
SUNDAY
Sunny
High 66F
Low 46F
MONDAY
Sunny
High 67F
Low 55F
TUESDAY
Light rain shower
High 66F
Low 62F
WEDNESDAY
Sunny
High 66F
Low 62F

May 22

Bike
  • 56m
  • 17.40 miles
  • 18.64 Mi/hr

  • Calories out: 3392 From lifestyle:2652, From activities:740
  • Health data: Hours slept: 7

May 21

Run
  • 1h 00m
  • 5.90 miles
  • 10m 10s /Mi
Swim
  • 50m
  • 2187.23 yards
  • 02m 17s /100 yards

first OWS - times are a guess.

  • Calories out: 3712 From lifestyle:2611, From activities:1101
  • Health data: Hours slept: 7

May 20

Bike
  • 2h 31m
  • 45.47 miles
  • 18.07 Mi/hr
Run
  • 35m
  • 3.73 miles
  • 09m 22s /Mi

  • Calories out: 4971 From lifestyle:2552, From activities:2419
  • Health data: Hours slept: 7

May 19

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Decline
    2
    30
    30
    0
    0
  • ABS - Leg Raises, Flat Bench
    1
    30
    30
    0
    0
  • BICEPS - DB Curls
    3
    10
    10
    25
    25
  • CHEST - Flat Bench Press
    3
    8
    8
    135
    135
  • CHEST - Flies - Flat
    3
    10
    10
    25
    25
  • CHEST - Pushups
    2
    20
    20
    160
    160
  • LEGS - Hamstring curl
    3
    8
    8
    50
    50
  • LEGS - Quad Extensions
    3
    10
    10
    75
    75
  • SHOULDERS - Shrugs DB
    3
    10
    10
    40
    40
  • TRICEPS - Bench Dips
    3
    10
    10
    130
    130

  • Calories out: 2842 From lifestyle:2676, From activities:165
  • Health data: Hours slept: 7

May 18

Bike
  • 1h 04m
  • 18.27 miles
  • 17.12 Mi/hr
Swim
  • 40m
  • 1531.06 yards
  • 02m 36s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:16m /700 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 150 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards


Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

  • Calories out: 3769 From lifestyle:2615, From activities:1154
  • Health data: Hours slept: 7

May 17

Run
  • 54m
  • 5.40 miles
  • -----

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:44m /4.40 miles

Set #1 44m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

  • Calories out: 3249 From lifestyle:2654, From activities:595
  • Health data: Hours slept: 7

May 16

Swim
  • 52m
  • 2300.00 yards
  • -----

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:37m /1600 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1000 yards
Endurance
Intervals: 4x250' on 20' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #3 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #4 50 yards
Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

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kcgolf's Training Log


 May 2012 
SunMonTueWedThuFriSat
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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

show more races (4)   

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals