Cleburne,TX 
Today
Sunny High 62FLow 39F
  • Temp: 63F
  • Hum: 34%
  • W: 11mph NW
THURSDAY
Sunny
High 59F
Low 42F
FRIDAY
Sunny
High 64F
Low 52F
SATURDAY
Sunny
High 74F
Low 61F
SUNDAY
Sunny
High 76F
Low 57F
Swim
  • 28m 45s
  • 1300.00 yards
  • 02m 13s /100 yards

400, 4 x 100, 200, 2 x 100, 100
Long are at RPE 3, 100s are at RPE 7.
* Did 100s on 2.5 minute start. This gave me time to get my HR down under RPE 3.

Bike
  • 1h 45m 54s
  • 25.23 miles
  • 14.29 Mi/hr

Long bike, if using aero bars , try to get settled in and maintain aero position throughout ride. If you can't maintain same power/speed as non-aero position, make mental notes of further adjustments to make post-ride.
* Ride went fine, power while in the saddle unless the hill was too steep, then out I came.
* Probably spent more time over RPE3 than I should have - oh well.
* WU and CD included, see lap data.

Sport
  • Stretching
  • 15m
Working night shift tonight, a day early.  Took a 2 hour nap before going in.

  • Health data: RHR: 54 Hours slept: 10
Run
  • 1h 48m 52s
  • 7.80 miles
  • 13m 58s /Mi

Long run include some hills, RPE 3.
Note: WU and CD included, see lap info for main set.

Week Goals This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum. Race Prep: How you will carry fuel during the race? How much? Can you depend on race provided calories and drink? How will you refill on the race course? Put these answers you find during these long rides into your training journal--not in today's entry but in the calendar days during race week where you'll find it.

  • Calories out: 3089 From lifestyle:2228, From activities:861
  • Health data: Hours slept: 7
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

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
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals