Cleburne,TX 
Today
Sunny High 82FLow 56F
  • Temp: 82F
  • Hum: 30%
  • W: 17mph SE
SUNDAY
Sunny
High 83F
Low 64F
MONDAY
Patchy rain nearby
High 76F
Low 64F
TUESDAY
Light rain shower
High 79F
Low 62F
WEDNESDAY
Sunny
High 74F
Low 64F
Swim
  • 40m
  • 1600.00 yards
  • -----

Speed day
wu: 200swim,200pull,200pull(one arm)
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
cd: 200 easy

Run
  • 31m 19s
  • 2.34 miles
  • 13m 23s /Mi

30 minutes with strides. RPE 3.

Sport
  • Stretching
  • 15m
Day Shift!

  • Health data: Hours slept: 6.5
Moved swim until tomorrow.
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
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
Travel, back home!
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

Travel

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 
 
Time
Distance
Time
  • Camp Fire Chicken Run (Run)
    4/10/2015 Cleburne, Texas
  • Ride for Heroes (Cycle)
    4/18/2015 Aledo, Texas
  • Run to London 5K (Run)
    4/25/2015 Cleburne, Texas
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals