Cleburne,TX 
Today
Light rain shower High 86FLow 67F
  • Temp: 68F
  • Hum: 83%
  • W: 4mph N
TUESDAY
Light rain shower
High 81F
Low 67F
WEDNESDAY
Moderate or heavy rain in area with thunder
High 81F
Low 68F
THURSDAY
Moderate or heavy rain shower
High 77F
Low 63F
FRIDAY
Patchy light rain
High 79F
Low 63F
Run
  • 39m 10s
  • 3.49 miles
  • 11m 13s /Mi

30min with 3x20sec. accelerations.

** 4x20 sec strides
** last 8 min was walking with my wife

NOTE: This week looks low in volume but I started this plan on Tuesday, missing a run and a bike on Monday.  

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.

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
  • Tour De Goatneck (Cycle)
    7/30/2016 Cleburne, Texas
  • Hotter’N Hell 100 (Cycle)
    8/27/2016 Wichita Falls, Texas
  • Kerrville Triathlon - Half Course (Triathlon)
    9/24/2016 Kerrville, Texas
  • May's totals
  • April's totals
  • 2016 totals
  • 2015 totals