HelmoAlkou

Cleburne,TX 
Today
Sunny High 80FLow 60F
  • Temp: 46F
  • Hum: 93%
  • W: 0mph N
SUNDAY
Patchy rain nearby
High 82F
Low 60F
MONDAY
Cloudy
High 83F
Low 63F
TUESDAY
Sunny
High 83F
Low 55F
WEDNESDAY
Sunny
High 82F
Low 62F

Thursday - October 4

Bike
  • 57m 38s
  • 13.92 miles
  • 14.49 Mi/hr

More spinning like two days ago, all in small chainring.
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2
** Cool down was closer to 30 minutes...I was having fun :)

  • Calories out: 2910 From lifestyle:2257, From activities:653
  • Health data: Hours slept: 7

Wednesday - October 3

Swim
  • 25m
  • 1150.00 yards
  • 02m 10s /100 yards

Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy

Run
  • 55m 11s
  • 4.86 miles
  • 11m 21s /Mi

RPE 3. When finished with run, do 6 x 20 second
strides.
** Did intervals instead:
30 minute run
6 x (2t,1r) 2 min tempo, 1 min walk
3 minute cool down

  • Calories out: 3099 From lifestyle:2247, From activities:852
  • Health data: Hours slept: 7

Tuesday - October 2

Bike
  • 30m 01s
  • 7.01 miles
  • 14.01 Mi/hr

30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE 3, 3r at RPE 2
cd: continue cool down until 30 minutes are up. RPE 2

Run
  • 32m 37s
  • 2.62 miles
  • 12m 27s /Mi

Easy run at RPE 3

  • Calories out: 2891 From lifestyle:2255, From activities:636
  • Health data: Hours slept: 7

Monday - October 1

Strength
  • 50m

(2) sets, 15-20 reps of each exercise per body part
DB bench press; Cable pull downs; Lateral cable side raises (shoulders); Sitting cable rows; Squats; Leg press, 45 deg; Hamstring curls; Calf raises; Crab walk with bands; Ball crunches; Hyper extensions

Sport
  • Stretching
  • 15m
Day OFF!

  • Calories out: 2636 From lifestyle:2254, From activities:382
  • Health data: Hours slept: 7

Sunday - September 30

Run
  • 31m
  • 2.66 miles
  • 11m 39s /Mi

  • Calories out: 2585 From lifestyle:2269, From activities:316
  • Health data: Hours slept: 7

Saturday - September 29

Bike #1
  • 1h 34m 48s
  • 26.17 miles
  • 16.56 Mi/hr

Rain, rain, rain, and more rain!!

Bike #2
  • 34m 27s
  • 8.51 miles
  • 14.82 Mi/hr

Rained all day.  Something in my rear tire popping my tubes.  Called it a day with less than half of my expected mileage complete!

  • Calories out: 3904 From lifestyle:2225, From activities:1679
  • Health data: Hours slept: 7

Friday - September 28

Bike
  • 27m 01s
  • 6.33 miles
  • 14.06 Mi/hr

** Short spin, ready for tomorrow's TT.

Swim
  • 29m 25s
  • 1700.00 yards
  • 01m 44s /100 yards

Straight swim, pool
TotalLap 34 @ 51.91 avg/lap
FastLap 1 @ 47.53
SlowLap 29 @ 54.67

  • Calories out: 2897 From lifestyle:2258, From activities:639
  • Health data: Hours slept: 7

HelmoAlkou's Training Log


 October 2012 
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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals