HelmoAlkou

Cleburne,TX 
Today
Sunny High 97FLow 78F
  • Temp: 93F
  • Hum: 34%
  • W: 9mph ESE
FRIDAY
Sunny
High 98F
Low 77F
SATURDAY
Patchy light rain in area with thunder
High 98F
Low 78F
SUNDAY
Sunny
High 99F
Low 79F
MONDAY
Sunny
High 98F
Low 77F

Saturday - November 3

Travel

Friday - November 2

Swim
  • 10m 30s
  • 650.00 yards
  • 01m 37s /100 yards

10 minutes easy continuous.

Bike
  • 24m 55s
  • 7.05 miles
  • 16.98 Mi/hr

15 minutes easy continuous.

Run
  • 15m 15s
  • 1.58 miles
  • 09m 39s /Mi

10 minutes easy continuous.

Thursday - November 1

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.

Wednesday - October 31

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.

Tuesday - October 30

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

Monday - October 29

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

Sunday - October 28

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

HelmoAlkou's Training Log


 November 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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals