HelmoAlkou

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Wednesday - June 11

Swim
  • 35m
  • 1600.00 yards
  • 02m 11s /100 yards

WU: 3x100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim .
MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s.
CD: 200 kick easy. 100 swim good form.

Screwed by pushing STOP instead of LAP on my new Garmin. figured it out about halfway through my 1K swim. :(

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    5
    10
    15
    15
    20
  • CORE - Hip Complex Stabilization, Bands
    2
    15
    15
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Superman
    2
    30
    60
    0
    0
  • LEGS - 2 Leg Squats
    5
    15
    15
    45
    45
  • LEGS - Crab Walk w/Bands
    4
    16
    16
    0
    0
  • LEGS - Lunges, Side
    3
    16
    16
    0
    0
  • LEGS - Standing calf raises
    5
    12
    15
    0
    30
  • TRICEPS - Pulley pushdown
    5
    12
    15
    60
    70

A little stretching afterwards.
Each rep has 30-60" rest.
Slow and controlled.

Sport
  • Stretching
  • 10m

  • Calories out: 3324 From lifestyle:2678, From activities:646

Tuesday - June 10

Bike
  • 1h 21m 49s
  • 20.92 miles
  • 15.34 Mi/hr

90' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle.

Blah!  Called into work last night.  Looks like I'm starting my seven night run a couple of days early.

  • Calories out: 3603 From lifestyle:2684, From activities:919

Monday - June 9

Swim
  • 39m 58s
  • 1700.00 yards
  • 02m 21s /100 yards

WU: 400
MS:
3x200 with 20" rest
2x50 on 1:30 (fast)
2x200 with 20" rest
CD: 200 warm-down (easy)

Run
  • 52m
  • 4.95 miles
  • 10m 30s /Mi

Treadmill
WU: 10'
MS:
10' @ high Z1
10' @ Mid Z2 (race pace)
10' @ high Z1
CD: 10'

Sport
  • Stretching
  • 10m

  • Calories out: 3640 From lifestyle:2669, From activities:971

Sunday - June 8

Saturday - June 7

Run
  • 30m
  • 2.57 miles
  • 11m 40s /Mi

Easy run. Foot held up good.

  • Calories out: 3028 From lifestyle:2725, From activities:303

Friday - June 6

Swim
  • 20m 20s
  • 1000.00 yards
  • 02m 02s /100 yards

300y WU
A few 100y intervals, hard, technical, hard, technical
250y CD

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    8
    8
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0

Stretching - mostly legs
Planks
Crunches (done on ball)

  • Calories out: 3064 From lifestyle:2713, From activities:351

Thursday - June 5

Bike
  • 1h 29m 42s
  • 21.71 miles
  • 14.52 Mi/hr

Windy! Tried to stay in Z3. Really need to adjust my HR zones for the bike.

  • Calories out: 3685 From lifestyle:2678, From activities:1007
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HelmoAlkou's Training Log


 June 2014 
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