kweezen

Bowling Green,KY 
Today
Sunny High 87FLow 66F
  • Temp: 58F
  • Hum: 87%
  • W: 0mph N
FRIDAY
Light rain shower
High 76F
Low 44F
SATURDAY
Sunny
High 62F
Low 39F
SUNDAY
Sunny
High 72F
Low 52F
MONDAY
Sunny
High 75F
Low 52F

Thursday - October 2

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
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.

Friday - October 3

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
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.

Saturday - October 4

Day Off!

Sunday - October 5

Run
  • 1h 25m
  • -----
  • -----

Strength
800s
85
10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.

Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Monday - October 6

Run
  • 2h 00m
  • -----
  • -----

Run Base
Endurance
120
Run 2:00 very easy - don't worry about HR or pace - just run easy.

Tuesday - October 7

Rest Day!

Wednesday - October 8

Run
  • 45m
  • -----
  • -----

Raise LT
Race Specific
45
10' wu, 10' cd. 6x5' at LT w/1' recovery.

kweezen's Training Plan


 October 2014 
SunMonTueWedThuFriSat
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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

  • Ironman 70.3 California Oceanside (Triathlon)
    3/28/2015 Oceanside, California

Totals

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