Cleburne,TX 
Today
Sunny High 84FLow 56F
  • Temp: 79F
  • Hum: 34%
  • W: 7mph N
FRIDAY
Sunny
High 84F
Low 61F
SATURDAY
Cloudy
High 85F
Low 60F
SUNDAY
Light rain shower
High 81F
Low 68F
MONDAY
Sunny
High 79F
Low 65F

YAY for "Off Day"!!

  • Calories out: 2732 From lifestyle:2732, From activities:0
Swim
  • 47m 15s
  • 2600.00 yards
  • 01m 49s /100 yards

MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Run
  • 1h 38m 11s
  • 10.80 miles
  • 09m 05s /Mi

  • Calories out: 4299 From lifestyle:2619, From activities:1680
Bike
  • 1h 22m 01s
  • 24.11 miles
  • 17.64 Mi/hr

WU: 30'
MS: 5' hard (Zone 4), 3' easy. Do this 5x.
CD: 20'
+++++
Didn't do all this. Good hard ride with breaks in it.

  • Calories out: 3767 From lifestyle:2668, From activities:1098
Swim
  • 1h 08m 32s
  • 3300.00 yards
  • 02m 05s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 25x100 as follows:
-10 on 2:15
-10 on 2:20
-5 on 2:30
CD: 200

Run
  • 1h 01m 11s
  • 6.54 miles
  • 09m 21s /Mi

reakthrough: Grass intervals. Warm up + 4 pick-ups. Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.

  • Calories out: 3994 From lifestyle:2631, From activities:1363
Bike
  • 59m 57s
  • 12.89 miles
  • 12.90 Mi/hr

Ride 45' at Zone 1
+++++
Road the Onix with my wife!

  • Calories out: 3221 From lifestyle:2685, From activities:535
Bike
  • 52m 58s
  • 15.71 miles
  • 17.80 Mi/hr

15' warm-up building to Zone 3 then 2x15' at 1/2 IM effort - pedal very easy for 3' in between the sets, 5' cool-down.
++++
My back felt great! I went for it!!

Run
  • 1h 01m 08s
  • 6.63 miles
  • 09m 13s /Mi

Breakthrough: Grass intervals. Warm up + 4 pick-ups. Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
+++++
Might not be able to walk tomorrow but I did it with NO discomfort!!

  • Calories out: 4103 From lifestyle:2643, From activities:1460
  • Health data: Injury: 1
Swim
  • 55m 30s
  • 2700.00 yards
  • -----

WU: 200 free, 100 kick.
4x100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free.
6x100:
-Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free
-Evens: 25 swim, 25 kick, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 8x100 @ T-pace (10”). 8x50 @ T-pace (10”).
CD: 200 easy.

  • Calories out: 3184 From lifestyle:2689, From activities:496
  • Health data: Injury: 1

HelmoAlkou's Training Log


 May 2016 
SunMonTueWedThuFriSat
1 2 3 4 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    
 
Time
Distance
Time
  • May's totals
  • April's totals
  • 2016 totals
  • 2015 totals