Cleburne,TX 
Today
Partly Cloudy High 59FLow 49F
  • Temp: 47F
  • Hum: 92%
  • W: 4mph SSE
MONDAY
Sunny
High 70F
Low 46F
TUESDAY
Sunny
High 49F
Low 38F
WEDNESDAY
Sunny
High 59F
Low 44F
THURSDAY
Sunny
High 66F
Low 49F
Swim
  • 29m 34s
  • 1400.00 yards
  • 02m 07s /100 yards

wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last

* BLAST - got to the pool and couldn't remember the WO.
WU: 500y easy swim with some one arm pulls.
Main: 5 x 100 EBEH
CD: mixed easy swim freestyle and breast stroke.

Night shift.

  • Calories out: 2520 From lifestyle:2254, From activities:266
  • Health data: Hours slept: 7.5
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
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
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!

HelmoAlkou's Training Log


 August 2012 
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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 
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • December's totals
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  • 2014 totals
  • 2013 totals