Cleburne,TX 
Today
Light rain shower High 93FLow 74F
  • Temp: 77F
  • Hum: 83%
  • W: 4mph S
FRIDAY
Sunny
High 95F
Low 77F
SATURDAY
Sunny
High 101F
Low 81F
SUNDAY
Sunny
High 95F
Low 82F
MONDAY
Sunny
High 95F
Low 82F
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
  • 25m
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RUN BRICK
After bike, run 25' 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 00m
  • 3200.00 yards
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WU: 400 swim, 300 kick, 200 pull, 100 non-free. MS: 4x( 200 steady on 3:30 then 4x50 on 1:00) 1st set of 50's drill, 2nd descend 1-4, 3rd, ez/fast, 4th all fast
200 easy pull
8x25 build, fast
CD: 200

Bike
  • 1h 15m
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Easy spin for 75' in small chain ring. Do this after a long run or race if one is scheduled.

Run
  • 45m
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Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.

Sample Workout
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

Swim
  • 1h 00m
  • 2400.00 yards
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WU: 300 IM by 25s.
MS: 3 x 150 free broken down into 50 slow, 50 tempo, 50 sprint.
3 x 150 back (slow, tempo, sprint).
3 x 150 breast (slow, tempo, sprint).
3 x 150 kickboard (slow, med, sprint).
-Rest between intervals: 20" & rest between sets: 30"
CD: 300 easy freestyle cooldown.

Bike
  • 1h 15m
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Breakthrough: Long warm-up (45min). Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
Cooldown 10 minutes.

Swim
  • 1h 00m
  • 3000.00 yards
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WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort.
CD: 300 easy swim.

OR replace with Masters swim

Bike
  • 1h 00m
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Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Run
  • 1h 00m
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WU: 10'
MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
CD: 10'

HelmoAlkou's Training Plan


 July 2016 
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Time
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Time
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