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
Bike
  • 3h 24m 41s
  • 52.80 miles
  • 15.48 Mi/hr

4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

  • Calories out: 4886 From lifestyle:2588, From activities:2298
Run
  • 1h 45m 01s
  • 10.86 miles
  • 09m 40s /Mi

Dreadmill:
WU: 30 min Z1
MS: 45 min Z2-3
CD: 30 min Z1
(I don't think HR monitor is working. Real flaky at first then when it settled down I couldn't get it over Z1.9 even at a 8 m/m pace.)

Swim
  • 50m
  • 2300.00 yards
  • 02m 10s /100 yards

WU: 400y easy
MS: 3 x 500y (400y tempo, 100y drills)
CD: 400y easy, mixed

Sport
  • Stretching
  • 10m

  • Calories out: 4393 From lifestyle:2619, From activities:1774

SURE!  20*F and sleeting.  Of course the gym is closed.  This week ain't lookin' good!

  • Calories out: 2749 From lifestyle:2749, From activities:0

HelmoAlkou's Training Log


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