HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 94FLow 73F
  • Temp: 79F
  • Hum: 65%
  • W: 4mph SSE
WEDNESDAY
Light rain shower
High 98F
Low 75F
THURSDAY
Sunny
High 82F
Low 66F
FRIDAY
Light rain shower
High 85F
Low 67F
SATURDAY
Patchy rain nearby
High 93F
Low 67F

Tuesday - April 16

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!!

Monday - April 15


 Day shift, OFF!

Sunday - April 14

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

Saturday - April 13

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

Friday - April 12

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
  • LEGS - 2 Leg Squats
    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
  • TRICEPS - Pulley pushdown
    5
    15
    15
    60
    100

30 seconds rest between sets

Sport
  • Stretching
  • 10m
Day shift

Thursday - April 11

OFF!

Wednesday - April 10

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 
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

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals