Cleburne,TX 
Today
Sunny High 80FLow 58F
  • Temp: 70F
  • Hum: 79%
  • W: 16mph S
TUESDAY
Overcast
High 73F
Low 58F
WEDNESDAY
Sunny
High 79F
Low 59F
THURSDAY
Sunny
High 67F
Low 54F
FRIDAY
Sunny
High 79F
Low 59F

  • Calories out: 2724 From lifestyle:2724, From activities:0
Run
  • 1h 46m 01s
  • 10.83 miles
  • 09m 47s /Mi

WU 10'
MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: 10' cool down.

  • Calories out: 3939 From lifestyle:2641, From activities:1298
Swim
  • 1h 28m 17s
  • 5000.00 yards
  • 01m 46s /100 yards

WU: 500 warmup then 525 as 3x (25 swim/100 drill/50 swim)
MS: 8x (400 at T-Pace, 100 ez)
CD: WHIRLPOOL 10'

Run
  • 1h 05m 35s
  • 6.18 miles
  • 10m 37s /Mi

Well, I did a recovery run instead of a bike. What can I say. I was in the mood for a run!!

  • Calories out: 4218 From lifestyle:2604, From activities:1614
Bike
  • 1h 46m 47s
  • 28.85 miles
  • 16.21 Mi/hr

  • Calories out: 4067 From lifestyle:2641, From activities:1426
Run
  • 58m 39s
  • 6.14 miles
  • 09m 33s /Mi

Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 39m 59s
  • 2200.00 yards
  • 01m 57s /100 yards

WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200. #1—100 easy, 50 mod, 50 fast (10”)
#2—50 easy, 100 mod, 50 fast (20”)
#3—50 easy, 50 mod, 100 fast (30”)
#4—100 fast, 50 easy, 50 mod (20”)
#5—50 fast, 100 easy, 50 mod (10”)
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 150 easy with drills.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

  • Calories out: 3721 From lifestyle:2647, From activities:1074
Bike
  • 4h 52m 53s
  • 75.64 miles
  • 15.50 Mi/hr

75-110 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
++++++
Yay! Worked out well. Only 75 miles coming off vacation and my longest of this training cycle. What was supposed to be a 5-7 mph wind day, HA!! OMG!!

NUTRITION: BASE hydro, amino, & salt.
every two hours:
24oz - 2 scoops (180 cal) of hydro, 1 scoop of amino, and 1 scoop of salt. (This is the "rocket fuel" mixture except BASE recommends it every hour. No way I can do that and water. We'll see.)
24oz - water
(2) Clif Gels (180 cal)

I felt a little full into the third hour but stayed on target and ended great! No issues so far.

  • Calories out: 5755 From lifestyle:2496, From activities:3259
Run
  • 1h 22m 20s
  • 8.09 miles
  • 10m 11s /Mi

WU: Run 10' warm up to your favorite 2-3' minute hill.
MS: Workout is 10x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy. Its ok to walk a little bit to get your breath back.
CD: Cool down is 5' easy.
++++
Again, no hills around to do this exactly. I can only get 2.5 minutes and part of that is flat at the start. My goal is to be in Z4 and hold it for a bit near the top of the hill. This takes about an 8:00 m/m to do.

  • Calories out: 3576 From lifestyle:2660, From activities:916

HelmoAlkou's Training Log


 March 2017 
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Time
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