Cleburne,TX 
Today
Sunny High 77FLow 63F
  • Temp: 52F
  • Hum: 87%
  • W: 0mph N
WEDNESDAY
Thundery outbreaks in nearby
High 79F
Low 69F
THURSDAY
Sunny
High 89F
Low 71F
FRIDAY
Thundery outbreaks in nearby
High 83F
Low 65F
SATURDAY
Sunny
High 81F
Low 61F
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
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
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
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
Run
  • 31m
  • 2.66 miles
  • 11m 39s /Mi

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