Swim
  • 22m
  • 1200.00 yards
  • 01m 49s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

Run
  • 30m
  • 3.05 miles
  • 09m 50s /Mi

WU: 10'
MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Strength
  • 20m

  • Calories out: 3420 From lifestyle:2692, From activities:728
Bike
  • 30m
  • 7.00 miles
  • 14.00 Mi/hr

After WU do 4 x 90 seconds (3 minute recoveries). Very easy cool down and stretch.

** Strong winds and bad allergies kept me inside on the bike.

Strength
  • 25m

  • Calories out: 3211 From lifestyle:2706, From activities:505
Swim
  • 30m 13s
  • 1400.00 yards
  • 02m 09s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Bike
  • 1h 08m 57s
  • 17.71 miles
  • 15.41 Mi/hr

Stay with a smooth pedaling stroke and keep your HR aerobic!

** A little hard at first then my HR settled down.

Run
  • 32m 10s
  • 3.42 miles
  • 09m 24s /Mi

WU: 10'
MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

  • Calories out: 4088 From lifestyle:2646, From activities:1443
Strength
  • 20m

  • EXERCISE

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

  • Calories out: 2868 From lifestyle:2733, From activities:135
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

HelmoAlkou's Training Log


 April 2014 
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Time
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