Cleburne,TX 
Today
Sunny High 81FLow 56F
  • Temp: 77F
  • Hum: 47%
  • W: 0mph N
FRIDAY
Sunny
High 67F
Low 43F
SATURDAY
Sunny
High 60F
Low 45F
SUNDAY
Sunny
High 73F
Low 56F
MONDAY
Patchy rain nearby
High 72F
Low 65F
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
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals