Bike
  • 1h 19m 35s
  • 19.51 miles
  • 14.71 Mi/hr

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

** IDK, just went out and rode, mostly easy...

  • Calories out: 3580 From lifestyle:2686, From activities:894
Bike
  • 1h 06m 49s
  • 17.74 miles
  • 15.93 Mi/hr

1 hour at high Z2/Z3 then right into the run.

Run
  • 1h 46m
  • 10.81 miles
  • 09m 48s /Mi

RUN BRICK After bike:
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
CDE: 10' cool down.

Hell Yeah! Great workout!

1) 20:00 min; 2.15 miles; 35 gain; 9:18 pace; 157 AvgHR
2) 20:00 min; 2.21 miles; 23 gain; 9:21 pace; 158 AvgHR
3) 10:00 min; 1.19 miles; 32 gain; 8:26 pace; 166 AvgHR
4) 10:00 min; 1.21 miles; 27 gain; 8:19 pace; 165 AvgHR
5) 05:00 min; 0.68 miles; 25 gain; 7:23 pace; 170 AvgHR (up hill)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - STRETCHING
    1
    0
    0
    0
    0

  • Calories out: 4791 From lifestyle:2597, From activities:2194

  • Calories out: 2749 From lifestyle:2749, From activities:0
Run
  • 59m 43s
  • 6.17 miles
  • 09m 40s /Mi

Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

  • Calories out: 3439 From lifestyle:2702, From activities:738
Swim
  • 1h 00m
  • 2800.00 yards
  • 02m 09s /100 yards

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

** no paddles, 200y with knee float then 600y easy practicing sighting.

  • Calories out: 3241 From lifestyle:2702, From activities:539
Bike
  • 1h 00m
  • 16.00 miles
  • 16.00 Mi/hr

WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
CD: 10'

Screw it - Spin Class!!

Run
  • 41m
  • 4.74 miles
  • 08m 38s /Mi

Brick: Start just under race tempo and build every 5 minutes
CD: 5 min decreasing slowly

Sport
  • Stretching
  • 10m

Legs

  • Calories out: 4027 From lifestyle:2662, From activities:1366
Bike
  • 1h 15m
  • 15.00 miles
  • 12.00 Mi/hr

1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
**Stationary bike

Swim
  • 45m
  • 2400.00 yards
  • 01m 53s /100 yards

1.2 mile swim in pool - 37 minutes.
50y right arm drill
50y left arm drill
50y breast stroke
50y easy free

Sport
  • Stretching
  • -----

Legs

  • Calories out: 3783 From lifestyle:2654, From activities:1128

HelmoAlkou's Training Log


 March 2014 
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