HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 82FLow 58F
  • Temp: 58F
  • Hum: 93%
  • W: 0mph N
THURSDAY
Partly Cloudy
High 84F
Low 60F
FRIDAY
Sunny
High 88F
Low 64F
SATURDAY
Sunny
High 89F
Low 64F
SUNDAY
Sunny
High 86F
Low 62F

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

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals