Cleburne,TX 
Today
Light rain shower High 81FLow 62F
  • Temp: 65F
  • Hum: 88%
  • W: 0mph N
TUESDAY
Light rain shower
High 81F
Low 67F
WEDNESDAY
Light rain shower
High 83F
Low 67F
THURSDAY
Light rain shower
High 82F
Low 68F
FRIDAY
Light rain shower
High 82F
Low 69F
Sport #1
  • Foam Roll
  • 15m
Sport #2
  • Stretching
  • 15m
Nothing today but some stretching and light foam roll work.  Taking it easy, recovering from night shift.

Swim
  • 20m
  • 1200.00 yards
  • 01m 40s /100 yards

4 x 5 minutes, start each fast, level out pace on each

Bike
  • 20m
  • 6.77 miles
  • 20.31 Mi/hr

Warm up 5 minutes, 5 x 2 minute fast! Cool down 5 minutes.

Run
  • 15m
  • 1.63 miles
  • 09m 12s /Mi

Warm up 5 minutes, 5 x 1 minute fast! Cool down 5 minutes.

** Did workouts right after working all night.  Shower, food, ice, bed!  My shoulder was hurting during the run.  I HAVE to stay relaxed on the bike!

Oh, the Garmin screwed up again.  I'm not sure what's up with the multi-sport option but it's not good.  I think the foot pad is messing up the run section.  Just a guess.

Swim
  • 13m 30s
  • 700.00 yards
  • 02m 08s /100 yards

15 minutes continuous easy swimming, RPE 2-3.
** Not! I did a 200 yard warm up a little fast, like a swim start. Then I did 50 yard intervals at race pace on 60 sec. till done. 100 yard CD easy.

Nights

  • Calories out: 2400 From lifestyle:2277, From activities:122
  • Health data: Hours slept: 7
Bike
  • 32m 10s
  • 8.73 miles
  • 16.28 Mi/hr

3 x 10 minutes, start each slow, build up to race pace on each.

Run
  • 31m 25s
  • 3.26 miles
  • 09m 38s /Mi

3 x 10 minutes, start each slow, build up to race pace on each.

A quick run through of all 3 sports today.

Nights

** Missed the swim today.  Woke up really tired from night shift and felt like I needed the rest.  The bike came easy but I couldn't wrap my head around the run.  Did okay, ate, shower, and a power nap before coming in to work.

  • Calories out: 3083 From lifestyle:2255, From activities:829
  • Health data: Hours slept: 7
Run
  • 1h 19m 33s
  • 7.78 miles
  • 10m 13s /Mi

80 minutes tempo
wu: 15min
main: 3 x (17min @ RPE 5, 3 min @ RPE2)
cd: 5 min
**
1st @ 10 min/mi
2nd @ 9 min/mi
3rd @ 8 min/mi

Sport #1
  • Foam Roll
  • 15m
Sport #2
  • Stretching
  • 10m
Nights

Bike
  • 52m 33s
  • 13.71 miles
  • 15.65 Mi/hr

wu: 10 minute RPE 3
main: 25 minutes RPE 7
cd: 10 minutes RPE 3

** I learned one thing, my HR monitor is flaking out! Max HR was 238, right!

Nights

Swim
  • 30m
  • 1400.00 yards
  • 02m 08s /100 yards

Form
wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200,
long intervals at RPE4, short at RPE 7-8
cd: 150 easy

Nights

HelmoAlkou's Training Log


 November 2012 
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Time
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