Cleburne,TX 
Today
Sunny High 66FLow 39F
  • Temp: 66F
  • Hum: 40%
  • W: 19mph N
SATURDAY
Sunny
High 60F
Low 44F
SUNDAY
Sunny
High 69F
Low 55F
MONDAY
Patchy rain nearby
High 74F
Low 65F
TUESDAY
Moderate rain at times
High 71F
Low 52F
Bike
  • 1h 05m
  • 16.21 miles
  • 14.96 Mi/hr

60 minutes at RPE 4 on trainer or road. Try to maintain aero posture during middle 40 Minutes. Take your tools along and stop for adjustments
as necessary to keep comfortable position without sacrificing power.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Prone Planks
    3
    0
    0
    0
    0
  • CORE - Superman
    3
    0
    0
    0
    0

1 min hold, 1 min rest

Sport #1
  • Foam Roll
  • 15m
Sport #2
  • Stretching
  • 15m
No adjustments made.  Bike fit felt good!  Although it poured down rain on me for a while Laughing.

  • Calories out: 3113 From lifestyle:2234, From activities:878
  • Health data: Hours slept: 7
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

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
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals