Cleburne,TX 
Today
Partly cloudy skies High 78FLow 57F
  • Temp: 75F
  • Hum: 41%
  • W: 6mph N
FRIDAY
Sunny skies
High 74F
Low 56F
SATURDAY
Overcast skies
High 85F
Low 61F
SUNDAY
Sunny skies
High 86F
Low 67F
MONDAY
Sunny skies
High 85F
Low 67F
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.

Swim
  • 1h 30m
  • 4500.00 yards
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WU: 300 swim, 100 kick, 150 drill
MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
CD: 100 ez

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.

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.

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.

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).

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

HelmoAlkou's Training Plan


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