Cleburne,TX 
Today
Sunny High 95FLow 74F
  • Temp: 78F
  • Hum: 74%
  • W: 6mph S
THURSDAY
Sunny
High 93F
Low 72F
FRIDAY
Sunny
High 93F
Low 72F
SATURDAY
Light rain shower
High 88F
Low 70F
SUNDAY
Moderate or heavy rain shower
High 86F
Low 70F
Swim
  • 45m
  • 2400.00 yards
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WU: 400 warm-up
MS: 8x25 ez/hard
8x100 on 1:00 rest - go thru the following set twice:
- 1.) 75ez – 25 fast
- 2.) 50ez – 50 fast
- 3.) 25ez – 75 fast
- 4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200 warm down

Bike
  • 2h 30m
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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
  • 20m
  • -----
  • -----

RUN BRICK
Run 20' 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 00m
  • -----
  • -----

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

Bike
  • 1h 30m
  • -----
  • -----

1.5 hour 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.

Swim
  • 1h 00m
  • 2500.00 yards
  • -----

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 ez

Bike
  • 1h 00m
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  • -----

WU: 15'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 6x.
CD: 10'

Run
  • 40m
  • -----
  • -----

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).

HelmoAlkou's Training Plan


 August 2016 
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