Travel day.  Up and gone by 5am.

  • Calories out: 2749 From lifestyle:2749, From activities:0
Swim
  • 05m
  • -----
  • -----

Open water swim. Really hard to do when you don't have a water in the lakes. Tried to swim but it just didn't work out. Got on the wet suit and a few strokes. Maybe 5 minutes worth.

Bike
  • 27m 51s
  • 6.81 miles
  • 14.67 Mi/hr

Easy

Run
  • 23m 13s
  • 2.39 miles
  • 09m 42s /Mi

Easy

  • Calories out: 3349 From lifestyle:2705, From activities:644
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

HelmoAlkou's Training Log


 April 2014 
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