HelmoAlkou

Cleburne,TX 
Today
Light rain shower High 82FLow 63F
  • Temp: 64F
  • Hum: 92%
  • W: 4mph SSE
TUESDAY
Sunny
High 83F
Low 62F
WEDNESDAY
Cloudy
High 83F
Low 60F
THURSDAY
Partly Cloudy
High 86F
Low 66F
FRIDAY
Cloudy
High 87F
Low 69F

Wednesday - April 3

Run
  • 1h 04m 32s
  • 6.56 miles
  • 09m 50s /Mi

45 minutes at RPE3, then the last 15minutes at RPE 7-8.

PRE3 = Z1.5 - 2.0
PRE7-8 = Z3

NO SOCKS!!!

1. 45m 01s; 4.12 miles; 10m 56s/mile; 146; 159
2. 19m 31s; 2.44 miles; 08m 00s/mile; 166; 171

Tuesday - April 2

Swim
  • 17m 45s
  • 800.00 yards
  • 02m 13s /100 yards

Speed day
wu: 250 continuous.
main: 4 sets of (4x50 fast with 50 kick recovery). Rest 1min after each set.
cd: 150 easy

Night shift.  Wow, blew that WO away!

Monday - April 1

Night shift.

Holy Crap!!  I just realized that the plan I'm on is NOT for intermediate sprint dist triathlon!  I have know freakin' idea what plan I was on.  The mileage seemed a little excessive for a sprint and the yardage in the pool was crazy!  I've been wondering so I finally checked it out and have it corrected know.  WOW!!!

I was wiped out this morning after work.  No way the swim and ride were going to happen.  My daughter turn 16 today so I woke up, checked her out of school, and took her to get the dreaded drivers license.  Then called my insurance company Cry.

Sunday - March 31

Bike
  • 1h 00m
  • 14.50 miles
  • 14.50 Mi/hr

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run from day before.

Saturday - March 30

Run #1
  • 07m 54s
  • 0.71 miles
  • 11m 08s /Mi

Run 120' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

Run #2
  • 1h 59m 47s
  • 11.26 miles
  • 10m 38s /Mi
Sport
  • Stretching
  • 10m

Well, I realized 8 minutes into my run that my Garmin was on Bike so I swapped it.  I felt the need to run a full 2 hrs after that, I guess....

Night shift.

One hour on the bike for tomorrow.  Easter and my daughter's birthday.  Probably not going to happen.  Moving it to Monday am.

Friday - March 29

Swim
  • 50m
  • 2350.00 yards
  • 02m 08s /100 yards

WU: 400 easy.
Then 'swim golf' = 6 x 50 on 15" rest & count strokes.
What combination of time and strokes gives you the lowest score? (Ex: 43 strokes + 45" = 88)
MS: Swim a moderate effort using the same stroke count in WU set.
12 x 100 (10") moderate.
4 x 50 kick (20") moderate.
CD: 200 easy alternating 50 pull, 50 swim.

** swam an extra 50 in WU.

Night shift

Thursday - March 28

Bike
  • 1h 00m
  • 15.50 miles
  • 15.50 Mi/hr

1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

** Stationary at the gym. Estimated mileage.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Exercise Ball
    3
    8
    10
    0
    0
  • BACK - Hyperextensions
    3
    10
    10
    0
    0
  • BACK - One Arm Cable Rotational Row
    5
    15
    15
    90
    90
  • CHEST - Flat Dumbell Press
    5
    15
    15
    25
    35
  • CORE - Cable High-to-Low Woodchoppers
    3
    8
    8
    60
    60
  • CORE - Cable Low-to-High Woodchoppers
    3
    8
    8
    60
    60
  • CORE - Prone Planks
    1
    90
    90
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • SHOULDERS - Front DB raise
    3
    15
    15
    5
    5
  • SHOULDERS - Rear DB raise
    3
    10
    10
    5
    5

30 second rest between sets

Night shift!

Ouch, easy on the shoulders!!

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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/27/2014 Waco, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals