HelmoAlkou

Cleburne,TX 
Today
Sunny High 100FLow 73F
  • Temp: 91F
  • Hum: 56%
  • W: 6mph SSE
WEDNESDAY
Sunny
High 100F
Low 76F
THURSDAY
Thundery outbreaks in nearby
High 96F
Low 75F
FRIDAY
Sunny
High 98F
Low 76F
SATURDAY
Sunny
High 101F
Low 75F

Thursday - August 30

Bike
  • 1h 27m 54s
  • 20.98 miles
  • 14.32 Mi/hr

Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.
++++++++++++++++
High winds made the ride tough today. HR was too high most of the time and speed was too low. This was a hard effort.
21 minutes in Z3
35 minutes in Z4
19 minutes in Z5
09 minutes in Z6

Night shift!  Slept well, seven hours straight!  Then the ride...

  • Health data: Sleep: 5 Hours slept: 6.5

Wednesday - August 29

Run
  • 1h 18m 49s
  • 5.44 miles
  • 14m 29s /Mi

Steady RPE 3-4 effort. Good stretching afterwards.
* WU and CD included, see lap data.

Night shift!  Came home from work and went straight to bed instead of running.  Woke up at noon and ran after 4.5 - 5 hours sleep.  Trying to lay down once more before work, bike tomorrow!

  • Calories out: 2865 From lifestyle:2242, From activities:623
  • Health data: Hours slept: 7

Tuesday - August 28

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

Monday - August 27

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

Sunday - August 26

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

Saturday - August 25

Working day shift, OT - REST!!  Haha!

Friday - August 24

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

HelmoAlkou's Training Log


 August 2012 
SunMonTueWedThuFriSat
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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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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  • 2013 totals