Cleburne,TX 
Today
Thundery outbreaks in nearby High 89FLow 72F
  • Temp: 68F
  • Hum: 87%
  • W: 19mph NNW
FRIDAY
Light rain shower
High 86F
Low 72F
SATURDAY
Patchy light rain in area with thunder
High 80F
Low 63F
SUNDAY
Sunny
High 81F
Low 64F
MONDAY
Sunny
High 87F
Low 68F
Swim
  • 50m 23s
  • 2500.00 yards
  • 02m 01s /100 yards

Didn't follow the golf training plan workout.
WU: 400y easy
MS:
2x (300y hard, 100 paddles, 200y drills (any type))
7x 100y @ race tempo
CD: 300y easy

  • Calories out: 3152 From lifestyle:2701, From activities:451
Bike
  • 1h 20m 43s
  • 23.63 miles
  • 17.56 Mi/hr

WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
CD: 10'

Run
  • 43m 49s
  • 4.12 miles
  • 10m 38s /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 did 10 instead of 8!


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. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

  • Calories out: 4218 From lifestyle:2643, From activities:1575
Run
  • 50m
  • -----
  • -----

Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

Swim
  • 50m 04s
  • 2500.00 yards
  • 02m /100 yards

WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200
+++++
WU: 500y
Did MS as above but screwed up rest period. 30" on first sets & 20" on second - blah!! Thought it was too easy!!
400y paddles
No CD
Off to work!!!

Strength
  • 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
ALSO: Core #1, 2, and 3
Stretch in between sets as well.

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

  • Calories out: 3937 From lifestyle:2627, From activities:1310
Bike
  • 3h 44m 40s
  • 57.10 miles
  • 15.25 Mi/hr

4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
++++
The last 30' was in Z3! Ha HA
Edit: added 15 min and 3.76 miles due to forgetting to hit "Start"!

  • Calories out: 5080 From lifestyle:2564, From activities:2515
Run
  • 1h 47m 54s
  • 11.87 miles
  • 09m 05s /Mi

RAIN RAIN RAIN RAIN RAIN
Treadmill:
30' @ 10:00 m/m
30' @ 9:30 m/m
30' @ 9:00 m/m
15' @ 8:30 m/m

  • Calories out: 3985 From lifestyle:2656, From activities:1329
Bike
  • 1h 30m 01s
  • 19.50 miles
  • 13.00 Mi/hr

Trainer in the house! 😡
Using a book under my trainer riser seemed to help.

Scratched the Honey Bike Tour today. The 20% chance of rain is a line running 75 miles to the south headed north. Going to miss my workout!

  • Calories out: 3476 From lifestyle:2670, From activities:806
Swim
  • 1h 29m 15s
  • 4600.00 yards
  • 01m 58s /100 yards

WU: 300 swim, 100 kick, 150 drill
MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
CD: 100 ez
++++
Forgot my workout at work.
WU: 200y easy
MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 100 non-free)
CD: 200y easy
* Garmin missed a couple of laps to I corrected distance.

Run
  • 45m 01s
  • 4.90 miles
  • 09m 11s /Mi

Added run because The Honey Tour is tomorrow and won't get it in. So, treadmill time!
WU: 15' Z1
MS: 15' Z2
CD: 15' Z1

  • Calories out: 3989 From lifestyle:2635, From activities:1354

HelmoAlkou's Training Log


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