Cleburne,TX 
Today
Light rain shower High 86FLow 67F
  • Temp: 67F
  • Hum: 84%
  • W: 16mph S
TUESDAY
Light rain shower
High 81F
Low 67F
WEDNESDAY
Moderate or heavy rain in area with thunder
High 81F
Low 68F
THURSDAY
Moderate or heavy rain shower
High 77F
Low 63F
FRIDAY
Patchy light rain
High 79F
Low 63F
Swim
  • 30m
  • 1400.00 yards
  • 02m 09s /100 yards

Form wu: 250 continuous. main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8 cd: 150 easy This is the first week of taper for the first A race. Lots of workouts, but low volume. With the reduced volume, watch your calorie intake as well.

Night shift

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

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
  • Tour De Goatneck (Cycle)
    7/30/2016 Cleburne, Texas
  • Hotter’N Hell 100 (Cycle)
    8/27/2016 Wichita Falls, Texas
  • Kerrville Triathlon - Half Course (Triathlon)
    9/24/2016 Kerrville, Texas
  • May's totals
  • April's totals
  • 2016 totals
  • 2015 totals