Cleburne,TX 
Today
Sunny High 74FLow 60F
  • Temp: 54F
  • Hum: 76%
  • W: 7mph S
SUNDAY
Partly Cloudy
High 74F
Low 55F
MONDAY
Partly Cloudy
High 51F
Low 35F
TUESDAY
Sunny
High 55F
Low 47F
WEDNESDAY
Overcast
High 68F
Low 53F
Bike
  • 1h 57m 30s
  • 29.56 miles
  • 15.09 Mi/hr

Steady effort at RPE 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

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!

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.

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.

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.

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

HelmoAlkou's Training Log


 April 2013 
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Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
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  • 2013 totals