Cleburne,TX 
Today
Sunny High 57FLow 46F
  • Temp: 51F
  • Hum: 47%
  • W: 4mph E
SATURDAY
Patchy rain nearby
High 55F
Low 53F
SUNDAY
Patchy rain nearby
High 60F
Low 31F
MONDAY
Sunny
High 47F
Low 38F
TUESDAY
Sunny
High 55F
Low 43F
Run
  • 1h 00m
  • -----
  • -----

Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: Then 40' tempo run at LT or 10k could be substituted.
CD: 10'
Stretch when done

Swim
  • 45m
  • 2500.00 yards
  • -----

Swim Endurance
Endurance
45
2500
WU: 300 & 6x50 on 60".
MS:
4 x 250 on 4:15: First 2 are w/paddles, last two take paddles off.
Then 5 x 100 on 1:45.
Then 200 swim weak side breath.
CD: 200

Run
  • 2h 30m
  • -----
  • -----

Run Base
Strength
150
Run 150' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

Bike
  • 4h 00m
  • -----
  • -----

Bike Base
Endurance
240
4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Bike
  • 1h 00m
  • -----
  • -----

Power
Strength
60
On trainer if necessary. Ride in 2 gears lower than normal. Keep cadence at 75 and UNDER. Keep good form and work on bottom of stroke.

Run
  • 45m
  • -----
  • -----

Run Base
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
  • 1h 00m
  • 2800.00 yards
  • -----

Swim Endurance
Endurance
60
2800
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

(*) 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.

Run
  • 55m
  • -----
  • -----

Run TT
Assess Fitness
55
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD.

Bike
  • 45m
  • -----
  • -----

Recovery
Very Easy
45
Easy spin for 45' in small chain ring.

Strength
  • 1h 15m

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

HelmoAlkou's Training Plan


 January 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
  • 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