• Calories out: 2749 From lifestyle:2749, From activities:0
Bike
  • 3h 05m 01s
  • 50.00 miles
  • 16.21 Mi/hr

Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
** T-storms, rode almost 2 hrs then headed for the gym and finished on stationary. Lap1 on bike, lap2 stationary, lap3 Z3.

Run
  • 45m 04s
  • 4.96 miles
  • 09m 05s /Mi

RUN BRICK
Run 40' 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.
** treadmill

Swim
  • 30m
  • 1500.00 yards
  • -----

WU: 500
MS: 500 pull, 8x50 fast on 20" rest
CD: 100

  • Calories out: 5863 From lifestyle:2544, From activities:3319
Swim
  • 1h 00m
  • 2700.00 yards
  • 02m 13s /100 yards

WU: 1000y
MS: 500y drills; 10x 100y sprints on 1:55
CD: 200y easy

Sport
  • Hiking
  • 1h 00m

Cleburne State Park

  • Calories out: 3598 From lifestyle:2654, From activities:943
Bike
  • 1h 20m 16s
  • 26.00 miles
  • 19.44 Mi/hr

WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

** Stationary bike

Run
  • 45m
  • 4.52 miles
  • 09m 57s /Mi

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'

**Treadmill

Strength
  • 15m

  • EXERCISE

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

  • Calories out: 4197 From lifestyle:2639, From activities:1558
Swim
  • 1h 00m
  • 2600.00 yards
  • -----

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

  • Calories out: 3241 From lifestyle:2702, From activities:539
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

HelmoAlkou's Training Log


 March 2014 
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