HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 98FLow 77F
  • Temp: 73F
  • Hum: 68%
  • W: 0mph N
FRIDAY
Sunny
High 92F
Low 79F
SATURDAY
Sunny
High 99F
Low 79F
SUNDAY
Sunny
High 99F
Low 79F
MONDAY
Sunny
High 99F
Low 78F

Tuesday - March 19

Swim
  • 1h 00m
  • 3000.00 yards
  • -----

WU: 400 swim/ 100 drill
MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
CD: Whirlpool 10'

Day shift and FRIDAY!

Monday - March 18

Run
  • 45m 55s
  • 4.43 miles
  • 10m 22s /Mi

WU: 15'
MS: 15' Run on a flat course or treadmill @ Zone 2
CD: 15'

Lap Time Distance Pace/Speed AHR MHR

1 15m 04s 1.35 miles 11m 11s /mile 132 143
2 15m 01s 1.62 miles 09m 16s /mile 155 162
3 15m 51s 1.46 miles 10m 52s /mile 138 154

Day shift

Sunday - March 17

Bike
  • 36m 25s
  • 8.35 miles
  • 13.76 Mi/hr

WU: 10'
MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
CD: 10'

*** 8 each leg. felt very uncomfortable. In fact, I sucked. Not smooth at all.

Day shift

Saturday - March 16

Skip!  Couldn't make it to the pool if I had to.

Day shift.

Friday - March 15

Bike
  • 57m
  • 14.77 miles
  • 15.55 Mi/hr

1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Swim
  • 1h 09m
  • 3100.00 yards
  • 02m 14s /100 yards

WU: 400 warm-up
MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not broken straight 400) 0:45 RI
2x50 back 0:30 RI - just to loosen
2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
2x50 back 0:30 RI - just to loosen
4x100 0:25 RI
150 loosen
6x125 pull 0:20 RI
8x25 ez/FAST 0:40
CD: 200 warm down

Run
  • 1h 05m 38s
  • 5.30 miles
  • 12m 23s /Mi

Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

*** Blah! Couldn't remember how many to do. Only completed 2 x 2'. I did remember the 2' rest between ;o)

No knee issues at all!!!!!!!!!!!!!!!!!!

Thursday - March 14

Wednesday - March 13

HelmoAlkou's Training Log


 March 2013 
SunMonTueWedThuFriSat
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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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals