Cleburne,TX 
Today
Patchy rain nearby High 76FLow 64F
  • Temp: 59F
  • Hum: 87%
  • W: 0mph N
TUESDAY
Thundery outbreaks in nearby
High 82F
Low 66F
WEDNESDAY
Sunny
High 81F
Low 66F
THURSDAY
Sunny
High 90F
Low 68F
FRIDAY
Cloudy
High 82F
Low 50F
Bike
  • 54m
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  • -----

Power - EDIT
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.

nights

Run
  • 40m
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  • -----

Run Base - EDIT
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
  • 54m
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  • -----

Swim Endurance - EDIT
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.

nights

Run
  • 49m
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  • -----

Run TT - EDIT
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
  • 40m
  • -----
  • -----

Recovery - EDIT
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

Bike
  • 54m
  • -----
  • -----

Bike Base - EDIT
Endurance
60
60' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 40m
  • -----
  • -----

Speed - EDIT
45
1600
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200

Bike
  • 3h 03m
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  • -----

Bike Base - EDIT
Endurance
270
4.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 1h 20m
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  • -----

Run Base
Strength
80
Run 80' 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. Stretch when done and add in Core 1, 2 or 3.

HelmoAlkou's Training Plan


 March 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
  • Camp Fire Chicken Run (Run)
    4/10/2015 Cleburne, Texas
  • Ride for Heroes (Cycle)
    4/18/2015 Aledo, Texas
  • Run to London 5K (Run)
    4/25/2015 Cleburne, Texas
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals