HelmoAlkou

Cleburne,TX 
Today
Cloudy High 86FLow 66F
  • Temp: 81F
  • Hum: 62%
  • W: 19mph NW
FRIDAY
Partly Cloudy
High 89F
Low 67F
SATURDAY
Sunny
High 94F
Low 72F
SUNDAY
Sunny
High 94F
Low 71F
MONDAY
Sunny
High 96F
Low 72F

Monday - April 8

Bike
  • 30m
  • 9.00 miles
  • 18.00 Mi/hr

30min with accelerations. Entire workout in small chainring

Another recovery week! We'll keep the workouts short again as well as do some testing. It's only been 4 weeks since the last test. Your improvement will most likelky depend on your fitness when you started. If you were coming off a big winter layover your fitness should be improving quite rapidly, otherwise expect to see more gradual gains.

** Treadmill, no HR monitor, just spinning. Spinups every 5 minutes.
** mileage is estimated

Swim
  • 27m
  • 1500.00 yards
  • 01m 48s /100 yards

30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Exercise Ball
    3
    10
    12
    0
    0
  • BACK - Hyperextensions
    3
    12
    12
    0
    0
  • BACK - One Arm Cable Rotational Row
    5
    15
    15
    30
    33
  • CHEST - Flat Dumbell Press
    5
    15
    15
    25
    30
  • CORE - Prone Planks
    2
    30
    90
    0
    0
  • SHOULDERS - Side DB raise
    3
    12
    15
    5
    5

30 second rest between sets

Sport
  • Stretching
  • 10m

Sunday - April 7

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.  

Saturday - April 6

Friday - April 5

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

Thursday - April 4

Bike
  • 1h 57m 30s
  • 29.56 miles
  • 15.09 Mi/hr

Steady effort at RPE 3.

Wednesday - April 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

Tuesday - April 2

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!

HelmoAlkou's Training Log


 April 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals