Cleburne,TX 
Today
Partly Cloudy High 67FLow 44F
  • Temp: 54F
  • Hum: 61%
  • W: 6mph SSW
FRIDAY
Sunny
High 55F
Low 42F
SATURDAY
Moderate rain
High 48F
Low 44F
SUNDAY
Moderate or heavy rain shower
High 47F
Low 35F
MONDAY
Sunny
High 47F
Low 32F
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

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!

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
  • TexasMan X-50 Triathlon (Triathlon)
    5/3/2015 Valley View, Texas
  • Ironman 70.3 Buffalo Springs Lake (Triathlon)
    6/28/2015 Lubbock, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/26/2015 Waco, Texas
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals