Cleburne,TX 
Today
Thundery outbreaks possible High 81FLow 68F
  • Temp: 84F
  • Hum: 62%
  • W: 7mph SE
SATURDAY
Patchy light rain with thunder
High 77F
Low 52F
SUNDAY
Sunny
High 63F
Low 50F
MONDAY
Sunny
High 72F
Low 58F
TUESDAY
Sunny
High 79F
Low 61F

  • Calories out: 2724 From lifestyle:2724, From activities:0
Swim
  • 32m 43s
  • 1800.00 yards
  • 01m 49s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 10x100 on 20" rest.
CD: 200

Bike
  • 1h 01m 23s
  • 17.71 miles
  • 17.31 Mi/hr

Out and back after work.
W I N D

1) 32m 46s; 8.85 miles; 16.21 mph
2) 28m 37s; 8.86 miles; 18.58 mph

  • Calories out: 3798 From lifestyle:2651, From activities:1147

  • Calories out: 2724 From lifestyle:2724, From activities:0
Swim #1
  • 52m 21s
  • 3000.00 yards
  • 01m 45s /100 yards

WU: 500 warm up
MS: 5x (400 at T-Pace, 100 ez)
then 2x (100 kick then 100 drill)
CD: WHIRLPOOL 10'

Swim #2
  • 12m 08s
  • 200.00 yards
  • 06m 04s /100 yards

kicks and drills

  • Calories out: 3293 From lifestyle:2674, From activities:619
Bike #1
  • 1h 48m 57s
  • 31.18 miles
  • 17.17 Mi/hr

Easy, Z1 and low Z2. Don't push hills. Stay aero. Smooth pedaling.
Go straight into the run.

Bike #2
  • 12m 34s
  • 3.31 miles
  • 15.80 Mi/hr

Going through town. Thought I'd put it separate on Garmin.

Run
  • 53m 31s
  • 5.42 miles
  • 09m 52s /Mi

Easy Z1 low Z2.
Focus on running smooth and foot strikes, good form!
+++
I made a mistake and didn't eat my last gel on the bike or at the house before my run. Half way I got HUNGRY!! Don't do that!!!

Getting sick and tired of 30+ mph winds!!

  • Calories out: 4837 From lifestyle:2588, From activities:2250
Bike
  • 2h 31m 11s
  • 43.86 miles
  • 17.41 Mi/hr

I can tell I was forced to ride the stationary at the gym. Fish out of water! A couple of sore spots in the crotch.
Goal was mid Z2 and push hills. Got it done.

Run
  • 32m 26s
  • 3.49 miles
  • 09m 17s /Mi

Brick Run
Z-2, get running legs!

  • Calories out: 4997 From lifestyle:2581, From activities:2416
Bike
  • 1h 15m 22s
  • 22.74 miles
  • 18.10 Mi/hr

Stationary Bike at the gym. :(
WU: Z1 then Z2, high cadence

Run
  • 1h 00m
  • 6.60 miles
  • 09m 05s /Mi

Treadmill, blah

  • Calories out: 4359 From lifestyle:2619, From activities:1741

HelmoAlkou's Training Log


 April 2017 
SunMonTueWedThuFriSat
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30      
 
Time
Distance
Time
  • Tri Fort Worth (Triathlon)
    5/21/2017 Fort Worth, Texas
  • April's totals
  • March's totals
  • 2017 totals
  • 2016 totals