Cleburne,TX 
Today
Light rain shower High 79FLow 52F
  • Temp: 76F
  • Hum: 82%
  • W: 17mph SSE
SUNDAY
Sunny
High 63F
Low 50F
MONDAY
Sunny
High 72F
Low 59F
TUESDAY
Sunny
High 79F
Low 61F
WEDNESDAY
Patchy light rain with thunder
High 74F
Low 56F
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
  • Device Upload
  • 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
  • Tri Fort Worth (Triathlon)
    5/21/2017 Fort Worth, Texas
  • April's totals
  • March's totals
  • 2017 totals
  • 2016 totals