Cleburne,TX 
Today
Sunny High 93FLow 74F
  • Temp: 91F
  • Hum: 49%
  • W: 13mph SSE
THURSDAY
Sunny
High 94F
Low 72F
FRIDAY
Moderate or heavy rain in area with thunder
High 89F
Low 73F
SATURDAY
Sunny
High 91F
Low 72F
SUNDAY
Patchy rain nearby
High 86F
Low 72F
Bike
  • 30m 03s
  • 8.50 miles
  • 16.97 Mi/hr

30 minutes, ladder.
10:00 RPE 3 (Z1)
10:00 RPE 7 (Z3)
10:00 RPE 3 (Z1)

** Stationary bike

Run
  • 40m 01s
  • 4.51 miles
  • 08m 52s /Mi

40 minutes at RPE 3 (Z1) with strides.

Treadmill - 4 x 30 sec on 3 minutes, strides after the 25 min mark

Night shift

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

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
  • August's totals
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