Cleburne,TX 
Today
Sunny High 62FLow 39F
  • Temp: 46F
  • Hum: 51%
  • W: 8mph SSW
THURSDAY
Sunny
High 62F
Low 43F
FRIDAY
Sunny
High 64F
Low 53F
SATURDAY
Sunny
High 72F
Low 60F
SUNDAY
Sunny
High 74F
Low 57F
Bike
  • 30m
  • 7.00 miles
  • 14.00 Mi/hr

Recovery spin on trainer. Include a couple 30 second accelerations.

** treadmill, mileage est.

Swim
  • 30m
  • 1400.00 yards
  • 02m 08s /100 yards

speed day
wu: 250 continuous.
main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 150 easy

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.

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
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals