Cleburne,TX 
Today
Cloudy High 53FLow 45F
  • Temp: 47F
  • Hum: 89%
  • W: 0mph N
SUNDAY
Partly Cloudy
High 59F
Low 48F
MONDAY
Sunny
High 71F
Low 46F
TUESDAY
Moderate rain at times
High 50F
Low 36F
WEDNESDAY
Sunny
High 56F
Low 42F
Working day shift, OT - REST!!  Haha!
Swim
  • 29m 56s
  • 1150.00 yards
  • 02m 36s /100 yards

Create your own workout.
Some one arm pulls, kicks, etc. most in RPE 2-3.

Bike
  • 1h 33m 24s
  • 24.09 miles
  • 15.48 Mi/hr

wu: 10 minutes RPE 3
main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
cd: 5 minutes easy spin RPE 2
(view lap data)

Brought saddle up to a level position before riding.  I kept sliding off towards the nose.  During this ride I noticed that I didn't slide forward anymore but still experienced a little numbness in the private parts.  This went away quickly by standing on paddles more and/or bring out of the saddle.  I think the adjustment was better overall.

  • Calories out: 3483 From lifestyle:2202, From activities:1281
  • Health data: Hours slept: 9
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
  • Foam Roll
  • 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
  • Foam Roll
  • 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
  • Foam Roll
  • 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

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
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals