HelmoAlkou

Cleburne,TX 
Today
Sunny High 99FLow 79F
  • Temp: 97F
  • Hum: 29%
  • W: 9mph ENE
FRIDAY
Sunny
High 102F
Low 79F
SATURDAY
Sunny
High 101F
Low 79F
SUNDAY
Sunny
High 102F
Low 76F
MONDAY
Partly Cloudy
High 96F
Low 73F

Tuesday - August 14

Bike
  • 1h 02m 32s
  • 14.77 miles
  • 14.17 Mi/hr

1 hour with some climbing or low cadence work if you're on the trainer. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE
7-8 on the hills.

Strength
  • 30m

Medial and lateral legs/hips work with bands.

Sport #1
  • Foam Roll
  • 20m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 8

Monday - August 13

Swim
  • 1h 01m
  • 2450.00 yards
  • -----

Long swim
wu: 4 x 150 one arm pulls
main: 1650 ladder: start with 275,250,225,until 25.
Cd: 200 easy

Run
  • 35m 24s
  • 2.28 miles
  • 15m 32s /Mi

30 minutes easy running.
5 minute cool down

Week Goals Here in Base 2 we will have "theme" weeks where a single sport will be focused on. Now in Week 12 we're focusing on the swim with reduced time spend on the roads.

  • Health data: Hours slept: 9

Sunday - August 12

Travel, back home!

Saturday - August 11

Bike
  • 1h 23m 51s
  • 24.50 miles
  • 17.53 Mi/hr
Run
  • 53m 39s
  • 6.05 miles
  • 08m 52s /Mi
Swim
  • 27m 51s
  • 1640.42 yards
  • 01m 42s /100 yards

Friday - August 10

Travel

Thursday - August 9

Woke up with a head ache but also got in 10 hours of sleep.  A little yard work and rest today and tomorrow.

  • Calories out: 2224 From lifestyle:2224, From activities:0
  • Health data: Hours slept: 10

Wednesday - August 8

Bike
  • 19m
  • 6.00 miles
  • 18.95 Mi/hr

Mock Tri

Run
  • 17m
  • 2.00 miles
  • 08m 30s /Mi

Mock Tri

Swim
  • 09m
  • 500.00 yards
  • 01m 48s /100 yards

Mock Tri
OWS

The plan was to start each discipline at Olympic "race pace" to get ready for Saturday.  Of course I went out too fast on all of it.  Hopefully lesson learned!

  • Calories out: 2812 From lifestyle:2245, From activities:567
  • Health data: Hours slept: 7

HelmoAlkou's Training Log


 August 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