HelmoAlkou

Cleburne,TX 
Today
Sunny High 99FLow 75F
  • Temp: 80F
  • Hum: 76%
  • W: 9mph SSE
THURSDAY
Sunny
High 99F
Low 75F
FRIDAY
Sunny
High 99F
Low 76F
SATURDAY
Partly Cloudy
High 91F
Low 75F
SUNDAY
Patchy rain nearby
High 91F
Low 73F

Tuesday - April 23

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

Monday - April 22

OFF

Sunday - April 21

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!

Saturday - April 20

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!

Friday - April 19

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

Thursday - April 18

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

Wednesday - April 17

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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals