Cleburne,TX 
Today
Sunny High 99FLow 75F
  • Temp: 84F
  • Hum: 52%
  • W: 4mph E
SUNDAY
Partly Cloudy
High 101F
Low 76F
MONDAY
Sunny
High 105F
Low 78F
TUESDAY
Sunny
High 102F
Low 78F
WEDNESDAY
Sunny
High 102F
Low 83F
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
  • 45m
  • 2350.00 yards
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WU: 6 x 50 done as 25 drill of choice, 25 building speed.
MS: 500 at T-pace (50”).
5 x 25 fast (20”).
400 at T-pace (40”).
4 x 25 fast (20”).
300 at T-pace (30”).
3 x 25 fast (20”).
200 at T-pace (20”).
2 x 25 fast (20”).
100 at T-pace.
CD: 200 easy kicks and swims of your choice.

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.

Bike
  • 1h 30m
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90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Swim
  • 1h 00m
  • 2800.00 yards
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Breakthrough:
WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace for future workouts.
CD: Then swim easy, 100 cool down.

Strength
  • 45m

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'
ALSO Core #2 - 2x

T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

Bike
  • 1h 00m
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WU: 15'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 15'

Run
  • 1h 00m
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RUN BRICK - Right after bike!
WU: 10'
MS: You are going to run 5x 800 at the Zone 3 . Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time.
CD: 10'

Off Day.

HelmoAlkou's Training Plan


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