Cleburne,TX 
Today
Sunny High 83FLow 59F
  • Temp: 86F
  • Hum: 25%
  • W: 15mph S
FRIDAY
Sunny
High 69F
Low 43F
SATURDAY
Sunny
High 59F
Low 40F
SUNDAY
Overcast
High 65F
Low 52F
MONDAY
Cloudy
High 72F
Low 58F
Run
  • 2h 08m 21s
  • 13.25 miles
  • 09m 41s /Mi

Breakthrough: Long warm up of 20'. Cruise intervals. On a moderate hill ( about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy 20' cool down.
++++
I don't know where this guy lives but a 5' run with a 6% grade lets say a 9 m/m would be 160 ft rise over a half mile.
I have a 5' run incline at an average less than 2%. some is a little flat and the last .25 mile is steeper.
OMG! I ran the Z3 for 25' instead of 10'. Yikes! No wonder it took me 2 hrs +.

  • Calories out: 4195 From lifestyle:2624, From activities:1571
Swim
  • 34m 07s
  • 1475.00 yards
  • 02m 19s /100 yards

Didn't do my scheduled WO. Still worked on drills and SWOLF score. (which is better when I'm NOT messing with it)

WU: 200y
MS:
2 x 100y pulls alt breathing
2 x 50y one arm drill
500y under race pace trying to keep a low SWOLF
2 x 100y pulls alt breathing
2 x 50y one arm drill
100y pulls alt breathing
CD: 200y normal easy swim

Strength
  • 1h 40m

Core / stretch
Legs
Balance/stability
Shoulders (rotator cuff)

  • Calories out: 3591 From lifestyle:2620, From activities:971
Bike
  • 2h 10m 44s
  • 33.65 miles
  • 15.44 Mi/hr

Easy spin for 2:00 in small chain ring.
++++
Not easy in a 20+ mph wind and hills but it's done.

  • Calories out: 4077 From lifestyle:2622, From activities:1455
Swim
  • 49m 10s
  • 2600.00 yards
  • 01m 53s /100 yards

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Bike
  • 1h 00m 04s
  • 14.00 miles
  • 13.98 Mi/hr

Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
+++++
Spin bike at the gym.

  • Calories out: 3800 From lifestyle:2639, From activities:1161
Run
  • 1h 36m 44s
  • 10.19 miles
  • 09m 29s /Mi

Run 95' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

  • Calories out: 3833 From lifestyle:2649, From activities:1184

  • Calories out: 2724 From lifestyle:2724, From activities:0
Swim
  • 49m 44s
  • 2800.00 yards
  • 01m 47s /100 yards

Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

CD: Then swim easy, 100 cool down.
++++
TT - 1:35 / 100y

Run
  • 42m 48s
  • 3.54 miles
  • 12m 05s /Mi

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

  • Calories out: 3531 From lifestyle:2652, From activities:879

HelmoAlkou's Training Log


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