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

Easy run. Foot held up good.

  • Calories out: 3028 From lifestyle:2725, From activities:303
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
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
Run
  • 54m 36s
  • 4.65 miles
  • 11m 44s /Mi

HOT! My how the heat effects the run!

  • Calories out: 3258 From lifestyle:2706, From activities:552

Great vacation on the river!  Back at work, lots of gear clean up to do!

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

HelmoAlkou's Training Log


 June 2014 
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Time
Distance