HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 94FLow 73F
  • Temp: 79F
  • Hum: 65%
  • W: 4mph SSE
WEDNESDAY
Light rain shower
High 98F
Low 75F
THURSDAY
Sunny
High 82F
Low 66F
FRIDAY
Light rain shower
High 85F
Low 67F
SATURDAY
Patchy rain nearby
High 93F
Low 67F

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

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals