Cleburne,TX 
Today
Moderate or heavy rain shower High 80FLow 71F
  • Temp: 70F
  • Hum: 96%
  • W: 11mph SE
SUNDAY
Light rain shower
High 82F
Low 72F
MONDAY
Light rain shower
High 78F
Low 69F
TUESDAY
Sunny
High 83F
Low 67F
WEDNESDAY
Patchy rain nearby
High 88F
Low 73F
Bike
  • 3h 00m
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Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

Run
  • 30m
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RUN BRICK
Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Run
  • 1h 40m
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*Note, these are two separate runs:

1 - Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up.

Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace).

Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

2 - 40' 2nd run of the day, very easy!

Swim
  • 45m
  • 2300.00 yards
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WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

Bike
  • 4h 00m
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4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 50m
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Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

Swim
  • 1h 00m
  • 2800.00 yards
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WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

Strength
  • 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
ALSO: Core #1, 2, and 3
Stretch in between sets as well.

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

Bike
  • 1h 16m
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WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
CD: 10'

Run
  • 40m
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Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

Swim
  • 1h 00m
  • 2900.00 yards
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WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim 15 x 100 on :20 rest.
- #1-5 - focus on your CATCH.
- #6-10 focus on your PULL.
- #11-15 focus on your FINISH.
Now swim another 6x50 swim golf and see if there is a difference in strokes or time.
Last set is 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Bike
  • 1h 30m
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1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

Strength
  • 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
ALSO: Core #1, 2, and 3
Stretch in between sets as well.

Off Day.

HelmoAlkou's Training Plan


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