HelmoAlkou

Cleburne,TX 
Today
Cloudy High 64FLow 55F
  • Temp: 53F
  • Hum: 68%
  • W: 11mph SE
FRIDAY
Light rain shower
High 71F
Low 56F
SATURDAY
Partly Cloudy
High 77F
Low 65F
SUNDAY
Thundery outbreaks in nearby
High 80F
Low 65F
MONDAY
Light rain shower
High 85F
Low 60F

Monday - November 5

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

Day shift on OT.....this is painful!

Sunday - November 4

Bike
  • 2h 55m 07s
  • 56.00 miles
  • 19.19 Mi/hr
Run
  • 2h 16m 16s
  • 13.10 miles
  • 10m 24s /Mi
Swim
  • 35m 26s
  • 2112.00 yards
  • 01m 41s /100 yards

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

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals