HelmoAlkou

Cleburne,TX 
Today
Patchy rain nearby High 76FLow 54F
  • Temp: 73F
  • Hum: 41%
  • W: 6mph E
SATURDAY
Sunny
High 80F
Low 61F
SUNDAY
Sunny
High 79F
Low 62F
MONDAY
Thundery outbreaks in nearby
High 87F
Low 62F
TUESDAY
Sunny
High 81F
Low 57F

Tuesday - September 11

Run
  • 34m 51s
  • 2.90 miles
  • 12m 01s /Mi

Recovery run at RPE 2-3

Bike
  • 1h 00m 52s
  • 14.36 miles
  • 14.16 Mi/hr

At RPE 4 followed by the run
* Kept it at RPE 3

Brick! Stretch well afterwards….

* Cooler weather is helping the HR!!  Ate one salt tab at 1'05" mark and one gel at 1'30", both on bike after run.

  • Calories out: 3240 From lifestyle:2236, From activities:1004
  • Health data: Hours slept: 8

Monday - September 10

Bike
  • 1h 06m 08s
  • 14.37 miles
  • 13.04 Mi/hr

Spin at RPE 3.

Your legs are probably a bit stiff from yesterday's hard run effort. A bit of flushing today…
* WU & CD included, see lap time

Run
  • 15m 24s
  • 1.18 miles
  • 13m 03s /Mi

* Run after the ride. Trying to keep HR down after T2. See lap time.

Swim
  • 48m 19s
  • 2475.00 yards
  • 01m 57s /100 yards

Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last
* 1500 yards in 26'29"

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Prone Planks
    4
    30
    30
    0
    0
Sport #1
  • Foam Roll
  • 15m
Sport #2
  • Stretching
  • 10m
Week Goals This week we're back to increasing hours with a key session on Sunday as race prep. Race Prep: Can you get your wetsuit off easily? Where are you keeping your bike shoes in transition? Are you carrying gel or food into the run or eat while in transition? How soon will be food/hydration be provided on the run course?

  • Health data: Sleep: 2 Soreness: 2 Hours slept: 7

Sunday - September 9

Run
  • 50m 16s
  • 6.00 miles
  • 08m 23s /Mi

10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.

If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.

* AVG HR 164, the very top of Zone 6.
* 20 minutes in zone 6
* 27 minutes in zone 7

Did not sleep well last night.  Bed time at 11pm, woke up around 1:15 till 3:00, alarm at 6:30, then slept in till 7am.  Tried the toe socks I found in the back of my drawer.  At mile 4 I remembered why they were in the back.  Blister forming in middle of left foot

  • Health data: Sleep: 1 Hours slept: 7

Saturday - September 8

Bike
  • 47m 13s
  • 9.88 miles
  • 12.55 Mi/hr

Short ride with some hills if available. Non climbing effort keep to RPE 2-3.
* HR monitor freaked out at first, max HR is 198, HAHA!

Swim
  • 15m 56s
  • 1000.00 yards
  • 01m 35s /100 yards

1000m time trial, compare with last week.
* My first Swim TT. Much faster than I would swim during a HIM so I'm not really sure of the purpose.

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Rotator Cuff - REAR
    4
    10
    15
    0
    0

  • Calories out: 2906 From lifestyle:2245, From activities:661
  • Health data: Hours slept: 7

Friday - September 7

Swim
  • 30m 43s
  • 1400.00 yards
  • 02m 11s /100 yards

WU: 300 easy
MS: 200y kicks
200y Left arm pulls
200y right arm pulls
CD: 700y easy

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    3
    10
    15
    0
    0

  • Calories out: 2573 From lifestyle:2261, From activities:311
  • Health data: Hours slept: 7

Thursday - September 6

Bike
  • 2h 51m 36s
  • 39.19 miles
  • 13.70 Mi/hr

Long bike, easy pace. In and out of aero position. Try out fuel/hydration that you plan to use during races.
* my avg HR was a little higher than I wanted. Having a hard time keeping it down!
* tried a short brick run afterwards, had to walk to keep the HR down :(

Run
  • 07m 58s
  • 0.54 miles
  • 14m 45s /Mi

  • Calories out: 3810 From lifestyle:2196, From activities:1614
  • Health data: Hours slept: 7

Wednesday - September 5

Bike
  • 42m 48s
  • 10.33 miles
  • 14.48 Mi/hr
Run
  • 29m 03s
  • 2.11 miles
  • 13m 46s /Mi

Was hard to keep my HR down at first, after the ride.

Didn't make it to the Mock Tri sponsored by Tri Junkies.  Was running late and forgot my helmet  So, I did a bike/run brick.

  • Calories out: 2958 From lifestyle:2245, From activities:713
  • Health data: Hours slept: 7

HelmoAlkou's Training Log


 September 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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals