Cleburne,TX 
Today
Cloudy High 53FLow 45F
  • Temp: 47F
  • Hum: 89%
  • W: 4mph ESE
SUNDAY
Partly Cloudy
High 59F
Low 48F
MONDAY
Sunny
High 71F
Low 46F
TUESDAY
Moderate rain at times
High 50F
Low 36F
WEDNESDAY
Sunny
High 56F
Low 42F
Swim
  • 35m
  • 1550.00 yards
  • 02m 15s /100 yards

speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy

Bike
  • 30m 01s
  • 6.48 miles
  • 12.95 Mi/hr

30 minutes in full aero position. RPE 3 (HRZ1).

** Trainer

30 mph winds forced me to get out the trainer.  

Also, forgot I have a 5K race on Friday night to benefit the Girl Scouts.

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!

HelmoAlkou's Training Log


 April 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals