Cleburne,TX 
Today
Thundery outbreaks in nearby High 87FLow 71F
  • Temp: 84F
  • Hum: 55%
  • W: 8mph SSE
THURSDAY
Patchy rain nearby
High 86F
Low 72F
FRIDAY
Patchy rain nearby
High 87F
Low 71F
SATURDAY
Moderate or heavy rain shower
High 85F
Low 65F
SUNDAY
Cloudy
High 80F
Low 64F
Bike
  • 59m 19s
  • 16.87 miles
  • 17.06 Mi/hr

60 minutes with hills. Solid effort ranging from RPE 3 (HRZ1) to RPE 7 (HRZ3).

** Three laps from the house to the lake and back. I guess I can call it the "lake loop". Right at 20 minutes each time.

22 min in Z2, 33 min in Z3, some in Z4.

1) 19m 43s; 5.61 miles; 17.06 mph; 150; 163
2) 19m 47s; 5.62 miles; 17.04 mph; 152; 168
3) 19m 49s; 5.64 miles; 17.09 mph; 151; 162

Day shift.  FRIDAY!!


 Day shift, OFF!
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

HelmoAlkou's Training Log


 April 2013 
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28 29 30    
 
Time
Distance
Time
  • May's totals
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