Cleburne,TX 
Today
Cloudy High 80FLow 66F
  • Temp: 68F
  • Hum: 88%
  • W: 7mph SE
THURSDAY
Sunny
High 89F
Low 68F
FRIDAY
Sunny
High 77F
Low 49F
SATURDAY
Sunny
High 69F
Low 52F
SUNDAY
Light rain
High 52F
Low 36F
Bike
  • 50m
  • -----
  • -----

easy spin, high RPM.

Strength
  • 1h 15m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

  • Calories out: 3706 From lifestyle:2643, From activities:1064
Swim
  • 35m 53s
  • 1600.00 yards
  • 02m 14s /100 yards

WU: 200y
MS:
6 x 100y @ 20" rest, solid but not all out
3 x 100y @ 20" rest, paddles
3 x 100y @ 20" rest, solid but not all out
CD: 200y

Run
  • 50m 03s
  • 5.14 miles
  • 09m 44s /Mi

Run Base - EDIT
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

  • Calories out: 3611 From lifestyle:2673, From activities:938
Bike
  • 1h 02m 29s
  • 17.28 miles
  • 16.59 Mi/hr

Power - EDIT
Strength
60
On trainer if necessary. Ride in 2 gears lower than normal. Keep cadence at 75 and UNDER. Keep good form and work on bottom of stroke.
+++++
This was hard to do being that I always try to spin and not mash. Also difficult to keep the HR down under Z3. Good workout. Legs getting tired!

  • Calories out: 3531 From lifestyle:2692, From activities:839
Bike
  • 2h 44m 11s
  • 40.70 miles
  • 14.87 Mi/hr

Bike Base - EDIT
Endurance
240
4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

  • Calories out: 4450 From lifestyle:2612, From activities:1838
Run
  • 1h 40m 18s
  • 10.61 miles
  • 09m 27s /Mi

Run Base - EDIT
Strength
150
Run 150' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

  • Calories out: 3897 From lifestyle:2662, From activities:1235
Swim
  • 36m 28s
  • 1700.00 yards
  • 02m 08s /100 yards

Swim Endurance - EDIT
Endurance
1700y
WU: 200
MS:
6x50 on 60".
4 x 250 on 4:15: First 2 are w/paddles, last two take paddles off.
CD: 200

Run
  • 46m 26s
  • 4.68 miles
  • 09m 55s /Mi

Did NOT do the LT test - tempo run
WU: 15' @ Z1
MS: change from Z2 to Z3 and back every 5'
CD: Z1
+++++
1; 15m 01s; 1.51 miles; 09m 57s /mile; AvgHR: 141
2; 05m 02s; 0.50 miles; 10m 10s /mile; AvgHR: 159
3; 05m 02s; 0.56 miles; 09m 02s /mile; AvgHR: 166
4; 04m 59s; 0.51 miles; 09m 47s /mile; AvgHR: 159
5; 05m 04s; 0.55 miles; 09m 17s /mile; AvgHR: 167
6; 05m 49s; 0.57 miles; 10m 13s /mile; AvgHR: 160
7; 05m 29s; 0.49 miles; 11m 09s /mile; AvgHR: 153

  • Calories out: 3574 From lifestyle:2676, From activities:898
Bike
  • 35m 01s
  • 9.00 miles
  • 15.42 Mi/hr

Trainer - EDIT
High RPM Spin

WU: 8'
MS: 3 min cycles, 1 min fast, 2 min recovery
CD: balance

Strength
  • 45m

(3) sets, (10-15) reps of each major body group, bench, military, pull downs, rows, squats, 45* leg press, calf raises.
Full core work

Sport
  • Stretching
  • 20m

After weights and spinning, full stretch.

nights

  • Calories out: 3412 From lifestyle:2662, From activities:750

HelmoAlkou's Training Log


 April 2015 
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  
 
Time
Distance
Time
  • Camp Fire Chicken Run (Run)
    4/10/2015 Cleburne, Texas
  • Ride for Heroes (Cycle)
    4/18/2015 Aledo, Texas
  • Run to London 5K (Run)
    4/25/2015 Cleburne, Texas
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals