Cleburne,TX 
Today
Partly cloudy skies High 83FLow 67F
  • Temp: 77F
  • Hum: 82%
  • W: 8mph SSE
MONDAY
Patchy rain possible
High 75F
Low 65F
TUESDAY
Cloudy skies
High 74F
Low 58F
WEDNESDAY
Sunny skies
High 86F
Low 64F
THURSDAY
Sunny skies
High 87F
Low 64F
Bike
  • 30m
  • 7.60 miles
  • 15.20 Mi/hr

30 minutes in full aero position. RPE 3.

Night shift

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

HelmoAlkou's Training Log


 April 2013 
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Time
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Time
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