Cleburne,TX 
Today
Moderate rain High 56FLow 27F
  • Temp: 52F
  • Hum: 97%
  • W: 4mph N
THURSDAY
Sunny
High 39F
Low 24F
FRIDAY
Sunny
High 47F
Low 30F
SATURDAY
Partly Cloudy
High 57F
Low 37F
SUNDAY
Sunny
High 60F
Low 39F
Swim
  • 20m
  • 1400.00 yards
  • -----

Swim TT - EDIT
Assess Fitness
35
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

Strength
  • 1h 15m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Bike
  • 30m
  • -----
  • -----

Recovery - EDIT
Very Easy
60
Easy spin for 60' in small chain ring.

Run
  • 23m
  • -----
  • -----

Run Base - EDIT
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

days

Bike
  • 45m
  • -----
  • -----

Outside - EDIT
High RPM Spin
90
90' at 105+ RPMS average.

Swim
  • 35m
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  • -----

Speed/Endurance - EDIT
65
2800
WU: 400
MS:
12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
8x100 on 1:30 rest. These are fast and are Best Posible Average*.
200 easy.
Swim 12x75 on 15" rest.
CD: 200

(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

days

Run
  • 1h 00m
  • -----
  • -----

Run Base - EDIT
Endurance
120
Run 2 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:30. The last 30' pick up the pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

vacation

Bike
  • 1h 15m
  • -----
  • -----

Bike Base - EDIT
Endurance
180
180' ride on a flat to rolling course. Keep HR in Zone 1-2.

vacation

Run
  • 54m
  • -----
  • -----

Run Base - EDIT
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 42m
  • -----
  • -----

Easy swim - EDIT
Endurance
70
3100
WU:
2x200 on 20" rest.
3x100 on 10" rest.
4x50 on 10" rest.

MS:
6x100 on 10" rest - bi-lateral breathe.
8x75 on 10" rest - breathe every 4th stroke.
12x50 on 10" rest - breathe every 5th stroke.

CD: 2x200 pull bi-lateral breathe on 20" rest.

vacation

Bike
  • 42m
  • -----
  • -----

Bike Hill Repeats - EDIT
Strength
70
WU: 15'
MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Strength
  • 1h 15m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

vacation

HelmoAlkou's Training Plan


 March 2015 
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 31    
 
Time
Distance
Time
  • Ride for Heroes (Cycle)
    4/18/2015 Aledo, Texas
  • Honey Tour (Cycle)
    5/23/2015 Burleson, Texas
  • Ironman 70.3 Buffalo Springs Lake (Triathlon)
    6/28/2015 Lubbock, Texas
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals