Cleburne,TX 
Today
Overcast High 70FLow 52F
  • Temp: 61F
  • Hum: 66%
  • W: 14mph N
TUESDAY
Sunny
High 74F
Low 55F
WEDNESDAY
Sunny
High 80F
Low 56F
THURSDAY
Sunny
High 79F
Low 62F
FRIDAY
Sunny
High 83F
Low 64F
Run
  • 1h 00m
  • -----
  • -----

Breakthrough: Grass intervals. Warm up + 4 pick-ups. Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.

Swim
  • 1h 00m
  • 3300.00 yards
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 25x100 as follows:
-10 on 2:15
-10 on 2:20
-5 on 2:30
CD: 200

Days

Bike
  • 1h 30m
  • -----
  • -----

WU: 30'
MS: 5' hard (Zone 4), 3' easy. Do this 5x.
CD: 20'

Strength
  • 20m

Core/Back

Days

Run
  • 1h 30m
  • -----
  • -----

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Swim
  • 1h 00m
  • 2600.00 yards
  • -----

MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Bike
  • 2h 00m
  • -----
  • -----

WU: 20 minutes Zone 1
MS: Then Zone 3 on the flats and 4 on any hills.

Run
  • 20m
  • -----
  • -----

WU: 10'
MS: 4x20" fast (5k pace) with a full recovery between each.

Swim
  • 1h 15m
  • 4200.00 yards
  • -----

WU: 600
MS: 9x200 on 20" rest:
-Descend 1-3, 4-6, 7-9
100 easy loosen
9x100 on 15" rest
-Descend 1-3, 4-6, 7-9
100 easy loosen
400 pull w/paddles
4x25 ez/fast on 20" rest
CD: 200

Strength
  • 20m

Core/Back

Run
  • 35m
  • -----
  • -----

WU: 10'
MS: 6x90" at 10k race effort - RI: 1'
CD: 10'

Strength
  • 20m

Core/Back

HelmoAlkou's Training Plan


 May 2016 
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8 9 10 11 12 13 14
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Time
Distance
Time
  • April's totals
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