HelmoAlkou

Cleburne,TX 
Today
Sunny High 98FLow 77F
  • Temp: 70F
  • Hum: 83%
  • W: 0mph N
FRIDAY
Patchy rain nearby
High 93F
Low 77F
SATURDAY
Patchy light rain in area with thunder
High 95F
Low 76F
SUNDAY
Sunny
High 96F
Low 77F
MONDAY
Sunny
High 96F
Low 77F

Tuesday - April 9

Swim
  • 43m
  • 2150.00 yards
  • 02m /100 yards

Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy cooldown

Run
  • 45m
  • 4.40 miles
  • 10m 14s /Mi

45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.

** treadmill

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

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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals