Cleburne,TX 
Today
Sunny High 76FLow 65F
  • Temp: 73F
  • Hum: 69%
  • W: 8mph ESE
TUESDAY
Thundery outbreaks in nearby
High 83F
Low 66F
WEDNESDAY
Patchy rain nearby
High 80F
Low 67F
THURSDAY
Partly Cloudy
High 85F
Low 67F
FRIDAY
Thundery outbreaks in nearby
High 76F
Low 47F
Swim
  • 30m
  • 1550.00 yards
  • 01m 56s /100 yards

Speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4 (Z1+), evens RPE 8-9 (Z4-5)
cd: 150 easy

OFF
Run #1
  • 29m 22s
  • 2.79 miles
  • 10m 32s /Mi

30 minutes, RPE 3 (Z1)
BIKE
30 minutes, RPE 3 (Z1)

Run-Bike-Run Brick.

Bike
  • 1h 24m 40s
  • 22.99 miles
  • 16.29 Mi/hr

90 minutes, RPE 5 (Z2)

Run-Bike-Run Brick.

Run #2
  • 30m 09s
  • 3.20 miles
  • 09m 25s /Mi

Second run. Really need to watch speed coming off bike!

Swim
  • 40m
  • 2250.00 yards
  • 01m 47s /100 yards

Open water continuous. First 30min at RPE3 (Z1), then remainder at RPE 5 (Z2).

Bike
  • 1h 00m
  • 14.00 miles
  • 14.00 Mi/hr

60minutes at RPE 4 (Z1+)in aero position.

** treadmill, estimated mileage. Outside wind is crazy!

Run
  • 21m 57s
  • 3.10 miles
  • 07m 05s /Mi
1st place adults.  Got my first Masters plaque, at 46!!  I should be offended!

Run
  • 31m
  • 3.59 miles
  • 08m 38s /Mi

45min. Track. 10min wu/wd then 6 x 400 with 200 recovery. RPE 8 on 400s (Z4).

** treadmill - 2:00 intervals with 1:00 rest.

1) 01m 52s; 0.26 miles; 07m 10s/mile; 156; 163
R) 01m 01s; 0.10 miles; 09m 51s/mile; 156; 163
2) 02m 01s; 0.28 miles; 07m 05s/mile; 162; 168
R) 01m 01s; 0.12 miles; 08m 47s/mile; 162; 168
3) 02m 01s; 0.31 miles; 06m 37s/mile; 166; 171
R) 01m 01s; 0.11 miles; 09m 17s/mile; 165; 172
4) 02m 01s; 0.30 miles; 06m 37s/mile; 167; 173
R) 01m 01s; 0.11 miles; 09m 32s/mile; 168; 173
5) 02m 02s; 0.31 miles; 06m 35s/mile; 168; 174
R) 01m 02s; 0.11 miles; 09m 41s/mile; 168; 174
6) 02m 01s; 0.30 miles; 06m 41s/mile; 170; 176

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.

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    
 
Time
Distance
Time
  • Camp Fire Chicken Run (Run)
    4/10/2015 Cleburne, Texas
  • Ride for Heroes (Cycle)
    4/18/2015 Aledo, Texas
  • Run to London 5K (Run)
    4/25/2015 Cleburne, Texas
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals