Cleburne,TX 
Today
Sunny High 88FLow 65F
  • Temp: 82F
  • Hum: 35%
  • W: 13mph W
SUNDAY
Sunny
High 88F
Low 68F
MONDAY
Light rain shower
High 69F
Low 53F
TUESDAY
Patchy rain nearby
High 67F
Low 48F
WEDNESDAY
Patchy rain nearby
High 69F
Low 53F
Bike
  • 1h 30m 03s
  • 29.00 miles
  • 19.32 Mi/hr

SCREW THE PLAN!

30 minute WU
45 minute Speed Spin Class (18 miles)!
15 minute CD

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!

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
  • April's totals
  • March's totals
  • 2015 totals
  • 2014 totals