Cleburne,TX 
Today
Sunny High 77FLow 63F
  • Temp: 55F
  • Hum: 70%
  • W: 7mph SSE
WEDNESDAY
Thundery outbreaks in nearby
High 79F
Low 69F
THURSDAY
Sunny
High 89F
Low 71F
FRIDAY
Thundery outbreaks in nearby
High 83F
Low 65F
SATURDAY
Sunny
High 81F
Low 61F
Run
  • 26m 46s
  • 2.66 miles
  • 10m 04s /Mi

25min at RPE4 (HRZ2) with 6 x100m accelarations at the end.

**
Best Pace
1) 7:13 m/m
2) 7:03
3) 6:14
4) 6:13
5) 5:34
6) 5:44

Day shift

Bike
  • 1h 00m 53s
  • 18.25 miles
  • 17.99 Mi/hr

60min, alternate between RPE and RPE 7-8 throughout ride.
(HR Z3-4)

** Maybe a little faster than I should have ;o)
** Strong South wind. Finally get the wind at my back coming home instead of the North wind in my face.

Sport
  • Stretching
  • 05m
Day shift

Swim
  • 35m
  • 1750.00 yards
  • 02m /100 yards

Race-specific
wu: 2 x 150, swim, back
main: 3 x 400, at T Pace with 45sec rest at end.
cd: 2 x 125 easy

***
1) 6'01" - 1'30"/100y
2) 6'16"
3) 6'31"

We're now focusing on prep for the first A Race of the season. Same hours, more focus on multisport workouts and above RPE 7 for swim and run.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    5
    15
    15
    10
    25
  • CORE - Prone Planks
    2
    60
    90
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • CORE - Superman
    1
    60
    60
    0
    0
  • 4
    10
    10
    75
    95
  • LEGS - Crab Walk w/Bands
    5
    14
    14
    0
    0
  • LEGS - Hip Complex Stabilization, Bands
    2
    15
    15
    0
    0
  • LEGS - Lunges, Side
    4
    10
    10
    0
    0
  • LEGS - Standing calf raises
    5
    10
    10
    25
    25
  • 5
    15
    15
    60
    100

30 seconds rest between sets

Sport
  • Stretching
  • 10m
Day shift

OFF!
Bike
  • 45m 14s
  • 13.06 miles
  • 17.33 Mi/hr

45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

** treadmill
15' WU
(3) 1' spin ups w/4' CD
15' CD
HR to Z4 on spin ups!
* mileage is estimated

Day shift

Swim
  • 43m
  • 2150.00 yards
  • 02m /100 yards

Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy cooldown

Run
  • 45m
  • 4.40 miles
  • 10m 14s /Mi

45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.

** treadmill

Bike
  • 30m
  • 9.00 miles
  • 18.00 Mi/hr

30min with accelerations. Entire workout in small chainring

Another recovery week! We'll keep the workouts short again as well as do some testing. It's only been 4 weeks since the last test. Your improvement will most likelky depend on your fitness when you started. If you were coming off a big winter layover your fitness should be improving quite rapidly, otherwise expect to see more gradual gains.

** Treadmill, no HR monitor, just spinning. Spinups every 5 minutes.
** mileage is estimated

Swim
  • 27m
  • 1500.00 yards
  • 01m 48s /100 yards

30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Exercise Ball
    3
    10
    12
    0
    0
  • BACK - Hyperextensions
    3
    12
    12
    0
    0
  • BACK - One Arm Cable Rotational Row
    5
    15
    15
    30
    33
  • CHEST - Flat Dumbell Press
    5
    15
    15
    25
    30
  • CORE - Prone Planks
    2
    30
    90
    0
    0
  • SHOULDERS - Side DB raise
    3
    12
    15
    5
    5

30 second rest between sets

Sport
  • Stretching
  • 10m

HelmoAlkou's Training Log


 April 2013 
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