Cleburne,TX 
Today
Sunny High 65FLow 54F
  • Temp: 60F
  • Hum: 73%
  • W: 8mph SE
SUNDAY
Cloudy
High 69F
Low 55F
MONDAY
Cloudy
High 68F
Low 52F
TUESDAY
Sunny
High 73F
Low 47F
WEDNESDAY
Sunny
High 76F
Low 52F
Run
  • 1h 33m 39s
  • 10.57 miles
  • 08m 52s /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.
+++++
30 minute loop starting at the house. (1) GU Gel, (1) salt tab, and 8-10 oz of water each loop.
Developed a pinch spot on my right foot just behind the ball. These are my first NB 1080's I've bought out of 5 that aren't fitting correctly. I can't seem to get them tied just right or something. Not good.
Note: I do NOT intend on running a sub 9m/m pace on race day! I do however plan on a negative split and finishing strong.
Lap 1: 9:13 m/m
Lap 2: 8:54 m/m
Lap 3: 8:32 m/m

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0

  • Calories out: 3979 From lifestyle:2643, From activities:1336
Run #1
  • 21m 47s
  • 2.15 miles
  • 10m 08s /Mi

BRICK:
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.
+++++
I need to look at the training plan before I start. Didn't do the last 3' @ LT.

Bike
  • 3h 35m 56s
  • 54.43 miles
  • 15.12 Mi/hr

*Do first 20' run, then bike brick:
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the last 20' run brick.

Run #2
  • 22m 17s
  • 2.24 miles
  • 09m 57s /Mi

  • Calories out: 5456 From lifestyle:2529, From activities:2927
Swim
  • 53m 32s
  • 2800.00 yards
  • 01m 55s /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.
+++++++++
Well, I guess I did 6 sets of 400 instead of 5 then the TT. Swam 200y fast and skipped the CD.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Crab Walk w/Bands
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • 1
    0
    0
    0
    0
  • LEGS - Lunges, Side
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0
  • 1
    0
    0
    0
    0
  • LEGS - Standing calf raises
    1
    0
    0
    0
    0

  • Calories out: 3583 From lifestyle:2644, From activities:940
Swim
  • 56m 15s
  • 2800.00 yards
  • 02m 01s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 20x100 on 20" rest
CD: 200

Run
  • 40m 43s
  • 2.96 miles
  • 13m 45s /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: 3477 From lifestyle:2657, From activities:820
Bike
  • 1h 45m 07s
  • 24.53 miles
  • 14.00 Mi/hr

45 minute spin class, climbing

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0

  • Calories out: 3942 From lifestyle:2635, From activities:1307
Swim
  • 00m 01s
  • -----
  • -----

POOL STILL BROKE!!!

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0

  • Calories out: 2851 From lifestyle:2717, From activities:134

  • Calories out: 2732 From lifestyle:2732, From activities:0

HelmoAlkou's Training Log


 February 2016 
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28 29     
 
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