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

  • Calories out: 2749 From lifestyle:2749, From activities:0
  • Health data: Injury: 5
Bike #1
  • 2h 04m 50s
  • 32.09 miles
  • 15.42 Mi/hr

Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and maybe a group ride. Be smart!

Swim
  • 34m 23s
  • 1400.00 yards
  • 02m 27s /100 yards

WU: 200 swim, 100 drill/swim, 200 pull, 100 pull/swim, 200 swim. 4x50 with 20" RI.
MS 100/200/300/400/300/200/100 at T-pace. 100 ez. 6x50 kick
CD: 200

Didn't finish. Legs really cramping after 1,000y and got tired. No biggie, working nights as well.

Bike #2
  • 16m 27s
  • 3.32 miles
  • 12.11 Mi/hr

On my way home from the gym and really screwed up in an intersection. Too much to explain but all it takes is not taking your time and the season is over!!

Broken collar bone.  

  • Calories out: 4469 From lifestyle:2611, From activities:1858
  • Health data: Injury: 5

OFF!

Calves a little sore from leg day.  Need to go easier on em.

  • Calories out: 2749 From lifestyle:2749, From activities:0
Run
  • 1h 10m 02s
  • 7.34 miles
  • 09m 32s /Mi

Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise.

WU: 10'
Treadmill. Hill repeats on 10' to Z4 then back to low Z2.
CD: 10'

Sport
  • Stretching
  • 10m

A little sore from leg W/O yesterday but not bad.  Storms and just really tired from safety meetings at work prevented the 60' bike ride today.

  • Calories out: 3579 From lifestyle:2686, From activities:893
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
  • 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
  • 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
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

HelmoAlkou's Training Log


 June 2014 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 
Time
Distance