Cleburne,TX 
Today
Sunny High 87FLow 65F
  • Temp: 64F
  • Hum: 73%
  • W: 8mph WSW
SUNDAY
Sunny
High 92F
Low 66F
MONDAY
Light rain shower
High 74F
Low 55F
TUESDAY
Patchy rain nearby
High 64F
Low 54F
WEDNESDAY
Light rain shower
High 69F
Low 52F

  • Calories out: 2741 From lifestyle:2741, From activities:0
  • RACE DAY: Run to London 5K

  • Calories out: 2741 From lifestyle:2741, From activities:0
Swim
  • 1h 11m 08s
  • 3250.00 yards
  • 02m 11s /100 yards

WU: 400
MS: 4x300 w/:30 rest
Idea here: 1st swim moderate straight
2nd even split 150’s
3rd descend 100’s
4th descend 50’s
*2nd should be faster than the first and 3rd fast than 2nd and so on…
100 loosen ( easy)
10x25 kick 0:10 RI
600 pull w/ paddles
8x75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200 Warm down
+++++
Add to come back and add 250 for kicks. Garmin timed the laps but didn't give yardage credit. Good workout!

  • Calories out: 3322 From lifestyle:2685, From activities:637
Bike
  • 1h 03m 21s
  • 17.22 miles
  • 16.31 Mi/hr

WU: 15'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 6x.
CD: 10'
++++++

1) Time: 4:02.3; Dist: 1.06; AvgSpd: 15.7; AvgHR: 156; AvgCad: 96
2) Time: 4:03.7; Dist: 1.10; AvgSpd: 16.3; AvgHR: 161; AvgCad: 95
3) Time: 4:09.2; Dist: 1.43; AvgSpd: 20.7; AvgHR: 162; AvgCad: 96
4) Time: 4:02.4; Dist: 4:03; AvgSpd: 20.3; AvgHR: 158; AvgCad: 95
5) Time: 4:02.3; Dist: 4:02; AvgSpd: 17.9; AvgHR: 163; AvgCad: 96
6) Time: 4:02.6; Dist: 4:03; AvgSpd: 26.0; AvgHR: 160; AvgCad: 95

Run
  • 30m 12s
  • 2.97 miles
  • 10m 10s /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).
++++++
I must have rushed the skipping recovery because I finished way early. Put a 10' jog on the end. Have 5K on Saturday, that will fix it!

All my run intervals/strides were
AvgTime: 22 sec
MaxHRZ: 3.0
AvgRecovery: 1.8-1.9 and mostly within 60".
AvgPace: 6:49 m/m

Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.

  • Calories out: 3856 From lifestyle:2667, From activities:1189
Swim
  • 52m 55s
  • 2500.00 yards
  • 02m 07s /100 yards

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 ez
++++++
1) AvgPace 1:37/100y
2) AvgPace 1:40/100y
3) AvgPace 1:41/100y
4) AvgPace 1:43/100y
5) AvgPace 1:43/100y

Started off too hard, NO!

Strength
  • 1h 30m

Legs strength/stabilization: squats, step ups, clams, hip complex matrix, crab walk (band)
Balance: step/jump up balance on 1/2 ball (flat side down), one leg stand on 1/2 ball with ball toss.
Back/core/abs: full set
Arms: DB curls, rope push downs
Shoulders: matrix (band)

  • Calories out: 3707 From lifestyle:2629, From activities:1078
Bike
  • 1h 24m 27s
  • 20.68 miles
  • 14.69 Mi/hr

1.5 hour ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
++++++
WU: avg: 87
01) avg: 95; max: 98
02) avg: 98; max: 103
03) avg: 98; max: 105
04) avg: 98; max: 103
05) avg: 98; max: 103
06) avg: 98; max: 102
07) avg: 100; max: 104
08) avg: 98; max: 105
CD: 90

  • Calories out: 3620 From lifestyle:2674, From activities:945
Run
  • 1h 01m 01s
  • 6.80 miles
  • 08m 58s /Mi

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

'Pretty' Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

  • Calories out: 3444 From lifestyle:2693, From activities:751

HelmoAlkou's Training Log


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