Cleburne,TX 
Today
Sunny High 66FLow 39F
  • Temp: 66F
  • Hum: 37%
  • W: 22mph N
SATURDAY
Sunny
High 60F
Low 44F
SUNDAY
Sunny
High 69F
Low 55F
MONDAY
Patchy rain nearby
High 74F
Low 65F
TUESDAY
Moderate rain at times
High 71F
Low 52F

Night shift.

Holy Crap!!  I just realized that the plan I'm on is NOT for intermediate sprint dist triathlon!  I have know freakin' idea what plan I was on.  The mileage seemed a little excessive for a sprint and the yardage in the pool was crazy!  I've been wondering so I finally checked it out and have it corrected know.  WOW!!!

I was wiped out this morning after work.  No way the swim and ride were going to happen.  My daughter turn 16 today so I woke up, checked her out of school, and took her to get the dreaded drivers license.  Then called my insurance company Cry.

Bike
  • 1h 00m
  • 14.50 miles
  • 14.50 Mi/hr

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run from day before.

Run #1
  • 07m 54s
  • 0.71 miles
  • 11m 08s /Mi

Run 120' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

Run #2
  • 1h 59m 47s
  • 11.26 miles
  • 10m 38s /Mi
Sport
  • Stretching
  • 10m

Well, I realized 8 minutes into my run that my Garmin was on Bike so I swapped it.  I felt the need to run a full 2 hrs after that, I guess....

Night shift.

One hour on the bike for tomorrow.  Easter and my daughter's birthday.  Probably not going to happen.  Moving it to Monday am.

Swim
  • 50m
  • 2350.00 yards
  • 02m 08s /100 yards

WU: 400 easy.
Then 'swim golf' = 6 x 50 on 15" rest & count strokes.
What combination of time and strokes gives you the lowest score? (Ex: 43 strokes + 45" = 88)
MS: Swim a moderate effort using the same stroke count in WU set.
12 x 100 (10") moderate.
4 x 50 kick (20") moderate.
CD: 200 easy alternating 50 pull, 50 swim.

** swam an extra 50 in WU.

Night shift

Bike
  • 1h 00m
  • 15.50 miles
  • 15.50 Mi/hr

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

** Stationary at the gym. Estimated mileage.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Exercise Ball
    3
    8
    10
    0
    0
  • BACK - Hyperextensions
    3
    10
    10
    0
    0
  • BACK - One Arm Cable Rotational Row
    5
    15
    15
    90
    90
  • CHEST - Flat Dumbell Press
    5
    15
    15
    25
    35
  • CORE - Cable High-to-Low Woodchoppers
    3
    8
    8
    60
    60
  • CORE - Cable Low-to-High Woodchoppers
    3
    8
    8
    60
    60
  • CORE - Prone Planks
    1
    90
    90
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • SHOULDERS - Front DB raise
    3
    15
    15
    5
    5
  • SHOULDERS - Rear DB raise
    3
    10
    10
    5
    5

30 second rest between sets

Night shift!

Ouch, easy on the shoulders!!

Swim
  • 1h 08m
  • 3350.00 yards
  • 01m 47s /100 yards

WU: 400,
MS: 4x300 w/:30 rest
Idea here:
-1st swim moderate straight
-2nd even split 150?s
-3rd descend 100?s
-4th descend 75?s, 2nd should be faster than the first and 3rd fast than 2nd so on...
100 loosen (easy)
10x25 kick 0:10 RI
600 pull w/ paddles
8x75, on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200 Warm down

Strength
  • 40m

* 30 seconds rest between each set.
* Lunges done on 1/2 ball

Sport
  • Stretching
  • 12m

Felt tired today.  Cut leg WO a little short.

Start night shift tonight!

Run
  • 42m 35s
  • 3.82 miles
  • 11m 09s /Mi

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

1) 27s; 0.08 miles; 05m 58s/mile; 155; 164
2) 27s; 0.07 miles; 06m 02s/mile; 135; 156
3) 27s; 0.08 miles; 05m 29s/mile; 147; 166
4) 28s; 0.09 miles; 05m 23s/mile; 148; 167
5) 26s; 0.08 miles; 05m 44s/mile; 143; 159
6) 26s; 0.08 miles; 05m 43s/mile; 139; 154
7) 27s; 0.08 miles; 05m 42s/mile; 143; 162
8) 29s; 0.09 miles; 05m 37s/mile; 141; 160

Bike
  • 52m 17s
  • 14.51 miles
  • 16.65 Mi/hr

WU: 10'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

1) 04m 01s; 1.39 miles; 20.81 mph; 166; 172
2) 04m 01s; 1.13 miles; 16.95 mph; 168; 174
3) 04m 01s; 1.30 miles; 19.46 mph; 168; 172
4) 04m 06s; 1.47 miles; 21.50 mph; 168; 173
5) 04m 02s; 1.29 miles; 19.17 mph; 165; 171

Sport
  • Stretching
  • 10m

No knee pain at all.  Weird stuff!

Sneaking into my parents house today and scanning pics of them in their early years.  Getting ready for their 50th anniversary.

HelmoAlkou's Training Log


 April 2013 
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Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
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