Cleburne,TX 
Today
Thundery outbreaks possible High 86FLow 70F
  • Temp: 79F
  • Hum: 83%
  • W: 14mph S
SUNDAY
Thundery outbreaks possible
High 77F
Low 68F
MONDAY
Sunny
High 81F
Low 67F
TUESDAY
Patchy rain possible
High 81F
Low 65F
WEDNESDAY
Light rain shower
High 79F
Low 65F
Run #1
  • 20m
  • 2.00 miles
  • 10m /Mi

WU

Run #2
  • 35m 56s
  • 4.50 miles
  • 07m 59s /Mi

6 x 800y tempo (7:05 m/m)
400 rest between (10:00 m/m)

No HR monitor, forgot the watch at home :)

Run #3
  • 20m
  • 2.00 miles
  • 10m /Mi

CD

Swim
  • 30m
  • 1350.00 yards
  • 02m 13s /100 yards

Race-specific
wu: 2 x 150, swim, back
main: 3 x 400, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
cd: 2 x 125 easy

** Only got in 2 x 400's.

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!

HelmoAlkou's Training Log


 April 2013 
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Time
Distance
Time
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