Cleburne,TX 
Today
Patchy light rain in area with thunder High 92FLow 73F
  • Temp: 82F
  • Hum: 71%
  • W: 4mph SE
TUESDAY
Sunny
High 90F
Low 76F
WEDNESDAY
Patchy rain nearby
High 94F
Low 77F
THURSDAY
Patchy light rain in area with thunder
High 92F
Low 76F
FRIDAY
Patchy light rain in area with thunder
High 92F
Low 82F
Run
  • 1h 10m 52s
  • 4.88 miles
  • 14m 31s /Mi

Scratched the tempo workout and did another easy run, RPE 2-3.

Swim
  • 41m 08s
  • 2300.00 yards
  • 01m 47s /100 yards

Race-specific
2 x 1200 steady at RPE 4
Just did 1 x 2300...guess I didn't add very well, short 100y.

Sport #1
  • Device Upload
  • 15m
Sport #2
  • Stretching
  • 15m

  • Calories out: 3199 From lifestyle:2191, From activities:1008
  • Health data: Hours slept: 10
Bike
  • 1h 17m 22s
  • 17.61 miles
  • 13.66 Mi/hr

Mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.

  • Calories out: 2908 From lifestyle:2217, From activities:691
  • Health data: Hours slept: 9
Run
  • 1h 12m 55s
  • 5.00 miles
  • 14m 35s /Mi

Solid endurance of RPE 3-4. Stretch, stretch, stretch!

Sport #1
  • Device Upload
  • 20m
Sport #2
  • Stretching
  • 20m
Day shift.  Good long run, stretched, rolled, then stretched again!  Leg a little bothersome, meeting with the Doc on Thursday.

  • Health data: Hours slept: 6
Sport
  • Device Upload
  • 25m

Day Shift!

Week Goals This week's focus is the run. Be careful to stretch well after all sessions and warm up and down competely--we don't want any injuries to creep up.

  • Health data: Hours slept: 5
Run
  • 31m 17s
  • 2.25 miles
  • 13m 54s /Mi

Easy run.

Sport
  • Stretching
  • 20m
Day shift!

  • Calories out: 2551 From lifestyle:2248, From activities:303
  • Health data: Hours slept: 7
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

HelmoAlkou's Training Log


 August 2012 
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12 13 14 15 16 17 18
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26 27 28 29 30 31 
 
Time
Distance
Time
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