Cleburne,TX 
Today
Sunny High 85FLow 66F
  • Temp: 73F
  • Hum: 67%
  • W: 4mph E
FRIDAY
Moderate or heavy rain in area with thunder
High 81F
Low 65F
SATURDAY
Overcast
High 81F
Low 62F
SUNDAY
Overcast
High 74F
Low 62F
MONDAY
Moderate or heavy rain shower
High 70F
Low 54F
Bike
  • 1h 23m 54s
  • 25.36 miles
  • 18.14 Mi/hr

2.5 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.

Run
  • 20m
  • 2.17 miles
  • 09m 13s /Mi

20 minute recovery run after the bike at RPE 2.

Just didn't see the need in a 2.5 hour session today.  Also, getting ready for night shift!

Night shift

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!

HelmoAlkou's Training Log


 April 2013 
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
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Time
Distance
Time
  • April's totals
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