Run
  • 42m 02s
  • 4.20 miles
  • 10m /Mi

Loosen after long ride yesterday
WU: 10 min Z1
MS: 25 min Z2
CD: Z1

  • Calories out: 3188 From lifestyle:2716, From activities:472
Bike
  • 3h 01m 30s
  • 46.15 miles
  • 15.26 Mi/hr

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
  • 30m 40s
  • 2.93 miles
  • 10m 27s /Mi

RUN BRICK
Run 30' 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.

  • Calories out: 4964 From lifestyle:2582, From activities:2382
Swim #1
  • 08m
  • 400.00 yards
  • 02m /100 yards

Warm Up

Swim #2
  • 08m
  • 400.00 yards
  • 02m /100 yards

Cool down

Swim #3
  • 16m 40s
  • 1000.00 yards
  • 01m 40s /100 yards

MS: Then swim a 1000m/yd time trial all out. Record TT time.

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

Fast spin on stationary bike. Some out of the saddle and increased resistance.

  • Calories out: 3815 From lifestyle:2676, From activities:1139
Bike
  • 1h 00m
  • 16.00 miles
  • 16.00 Mi/hr

Stationary bike.
5 min intervals, 3 min hard, 2 easy.

Run
  • 1h 00m 01s
  • 6.23 miles
  • 09m 38s /Mi

BRICK
10 min intervals, 2 min hard, 8 min easy.

  • Calories out: 4204 From lifestyle:2654, From activities:1550
Swim
  • 1h 10m
  • 3300.00 yards
  • 02m 07s /100 yards

WU: 400 swim
MS: 4x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 ez non-free

  • Calories out: 3323 From lifestyle:2694, From activities:629
Run
  • 1h 02m 19s
  • 6.08 miles
  • 10m 14s /Mi

Ladder, Z1, Z2, Z3, Z2, Z1
around 15 min or less in each.
FIRST RUN OUTSIDE AND 60 MINUTES LONG SINCE MY INJURY!!! FEELS GOOD! Icing...

  • Calories out: 3400 From lifestyle:2700, From activities:700

HelmoAlkou's Training Log


 March 2014 
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Time
Distance