HelmoAlkou

Cleburne,TX 
Today
Sunny High 96FLow 76F
  • Temp: 72F
  • Hum: 83%
  • W: 0mph N
FRIDAY
Sunny
High 100F
Low 76F
SATURDAY
Sunny
High 102F
Low 79F
SUNDAY
Sunny
High 103F
Low 75F
MONDAY
Sunny
High 100F
Low 75F

Tuesday - April 2

Swim
  • 17m 45s
  • 800.00 yards
  • 02m 13s /100 yards

Speed day
wu: 250 continuous.
main: 4 sets of (4x50 fast with 50 kick recovery). Rest 1min after each set.
cd: 150 easy

Night shift.  Wow, blew that WO away!

Monday - April 1

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.

Sunday - March 31

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.

Saturday - March 30

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.

Friday - March 29

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

Thursday - March 28

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!!

Wednesday - March 27

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

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    5
    12
    15
    10
    20
  • LEGS - 2 Leg Squats
    5
    15
    15
    75
    75
  • LEGS - Crab Walk w/Bands
    4
    16
    16
    0
    0
  • LEGS - Lunges
    2
    10
    10
    0
    0
  • LEGS - Lunges, Side
    2
    10
    10
    0
    0
  • TRICEPS - Pulley pushdown
    5
    15
    15
    80
    100

* 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!

HelmoAlkou's Training Log


 April 2013 
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