Cleburne,TX 
Today
Sunny High 89FLow 69F
  • Temp: 80F
  • Hum: 78%
  • W: 9mph SSE
THURSDAY
Moderate or heavy rain shower
High 86F
Low 72F
FRIDAY
Moderate or heavy rain shower
High 84F
Low 69F
SATURDAY
Light rain shower
High 79F
Low 65F
SUNDAY
Cloudy
High 88F
Low 73F
Day shift...

  • Calories out: 2261 From lifestyle:2261, From activities:0
  • Health data: Hours slept: 8
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
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!

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
  • Burleson Honey Tour (Cycle)
    5/28/2016 Burleson, Texas
  • Tour De Goatneck (Cycle)
    7/30/2016 Cleburne, Texas
  • Hotter’N Hell 100 (Cycle)
    8/27/2016 Wichita Falls, Texas
  • May's totals
  • April's totals
  • 2016 totals
  • 2015 totals