HelmoAlkou

my training blog my training calendar my training reportsPlanned training log
print

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

Wednesday - June 4

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

Tuesday - June 3

show more

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     
 

Volume

Time
Distance

Upcoming races

Totals