Cleburne,TX 
Today
Partly cloudy High 67FLow 47F
  • Temp: 42F
  • Hum: 92%
  • W: 0mph N
SUNDAY
Sunny
High 64F
Low 42F
MONDAY
Sunny
High 64F
Low 51F
TUESDAY
Sunny
High 73F
Low 45F
WEDNESDAY
Sunny
High 53F
Low 36F

  • Calories out: 2732 From lifestyle:2732, From activities:0
Strength
  • 1h 20m

Core / Stretching
Shoulders / Legs
Stability

  • Calories out: 3196 From lifestyle:2662, From activities:534
Bike
  • 1h 09m 45s
  • 17.48 miles
  • 15.04 Mi/hr

Opps

Run
  • 59m 51s
  • 5.72 miles
  • 10m 28s /Mi

Well, it helps to read your plan first. Should have been a 30 LT test for running with easy spin to follow. Working nights I would not have done it anyway.
Good workout though!

  • Calories out: 4065 From lifestyle:2623, From activities:1442
Swim
  • 42m 28s
  • 2000.00 yards
  • 02m 07s /100 yards

  • Calories out: 3069 From lifestyle:2691, From activities:378

  • Calories out: 2732 From lifestyle:2732, From activities:0
Run
  • 45m 01s
  • 3.91 miles
  • 11m 31s /Mi

DRILLS
WU: Easy run warmup for 15-20'
MS: Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.

Workout:
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides. These bring it all together. Fast (5k pace), but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

++++

I did some and didn't do others. No speed work, ex. Stayed with a light jog through the workout and let HR go up with drills and settle back down.

Swim
  • 35m 38s
  • 1900.00 yards
  • 01m 53s /100 yards

WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
The time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
++++

T-Pace is 1:38 m/100y

Opps, left off 2x50's.

  • Calories out: 3469 From lifestyle:2661, From activities:808

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

HelmoAlkou's Training Log


 January 2017 
SunMonTueWedThuFriSat
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15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 
Time
Distance
Time
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