HelmoAlkou

Cleburne,TX 
Today
Light rain shower High 76FLow 61F
  • Temp: 64F
  • Hum: 96%
  • W: 4mph ESE
MONDAY
Partly Cloudy
High 80F
Low 63F
TUESDAY
Sunny
High 84F
Low 63F
WEDNESDAY
Thundery outbreaks in nearby
High 85F
Low 62F
THURSDAY
Thundery outbreaks in nearby
High 89F
Low 64F

Friday - August 17

Swim
  • 30m 44s
  • 1800.00 yards
  • 01m 46s /100 yards

30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.
- Started too hard, of course :)

Bike
  • 1h 09m 34s
  • 16.44 miles
  • 14.18 Mi/hr

60 minutes easy alternating every 10 minutes from big ring to small.
- Didn't keep it very easy but finally settled down some.

Day Shift, relieved early.  Thanks Jeff!

  • Health data: Hours slept: 5

Thursday - August 16

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

Wednesday - August 15

Moved swim until tomorrow.

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

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/27/2014 Waco, Texas

Totals

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