Bike
  • 2h 15m 56s
  • 34.33 miles
  • 15.15 Mi/hr

120' ride on a flat to rolling course. Keep HR in Zone 1-2.

** Hard to keep HR down at first. It took a while to level it off. Not sure why I had a hard time slowing down! ~ 31 mph winds!

Run
  • 27m 56s
  • 3.09 miles
  • 09m 02s /Mi

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

** Did this after the bike that should have been on Saturday. I did a couple of speed ups not not much into Z3. Just under 30 minutes also.

  • Calories out: 4491 From lifestyle:2620, From activities:1871
Sport
  • Walking
  • 03m

Six Flags Over Texas all day...

  • Calories out: 2759 From lifestyle:2746, From activities:13
Swim
  • 45m
  • 1700.00 yards
  • 02m 39s /100 yards

WU: 200 easy swimming.
4x50 swim golf. swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
Then 8x50 drills, all on 20" rest:
- 2x50 are CFD (Closed fist drill)
- 2x50 are SAD (Single arm drill)
- 2x50 are CFD
- 2x50 are Swim.
Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50.
Swim another 100 easy CFD.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: Easy 100

Run
  • 54m 58s
  • 5.81 miles
  • 09m 27s /Mi

BAM! Thunderstorm during run. I don't like lightning!

  • Calories out: 3703 From lifestyle:2670, From activities:1033
Bike
  • 52m 06s
  • 13.51 miles
  • 15.56 Mi/hr

WU: 15'
MS: 8x (2' Z4, then 20" sprint - rest is 1')
CD: 15'

  • Calories out: 3293 From lifestyle:2708, From activities:585
Swim
  • 1h 00m
  • 2600.00 yards
  • 02m 18s /100 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 37m 35s
  • 24.80 miles
  • 15.25 Mi/hr

WU: 15'
MS: Easy spin for 90' in small chain ring. For the next hour every 3' - spin up to 100 RPMS.
CD: Take the last 15' as cool down.

  • Calories out: 3768 From lifestyle:2672, From activities:1096
Swim
  • 31m 52s
  • 1600.00 yards
  • 02m /100 yards

WU: 500
MS: 500 pull, 10x50 fast on 20" rest
** Added CD: 100y easy

Nights

  • Calories out: 3010 From lifestyle:2724, From activities:286

HelmoAlkou's Training Log


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