Bike
  • 5h 13m 34s
  • 95.00 miles
  • 18.18 Mi/hr

Ironman North American Championship

Run
  • 5h 00m 56s
  • 26.20 miles
  • 11m 29s /Mi

Ironman North American Championship

Swim
  • 1h 18m 55s
  • 4224.00 yards
  • 01m 52s /100 yards

Ironman North American Championship

  • Calories out: 10206 From lifestyle:2191, From activities:8015
Bike and gear check in. I'm going for a spin on the bike just to get a feel for the wheels/tires. Nothing hard, long, or strenuous. They changed the swim out location because after testing the canal water they deemed it not safe. This adds a mile to the shortened bike route. Update: my bike was screwed up! Took it back with my T1 and T2 bags in tow. Long story short my screw that fine tunes the derailleur was out and stripped all the threads. A guy tapped it out and put a new one on for me. So glad I did the test spin!!! Long walk to T1 and the swim start. I'm done for the day. At the hotel about to nap after a big chicken salad lunch. Two of them actually.

  • Calories out: 2732 From lifestyle:2732, From activities:0
Travel day. Athlete check in. Wheels put on bike. WAY too much time on my feet and in the heat! Took RaceDayWheels a little over four hours to get my bike ready which left me standing around waiting and sweating in the humidity. Something must have happened because I can't imagine them only sending one guy to work the booth and set up the bikes at a venue like this.

  • Calories out: 2732 From lifestyle:2732, From activities:0
Bike
  • 30m 25s
  • 8.41 miles
  • 16.59 Mi/hr

After WU do 4x90 seconds Zone 4 effort with 3 minute recoveries. Very easy cool down and stretch.

Swim
  • 32m 45s
  • 1600.00 yards
  • 02m 02s /100 yards

WU: 300 & 6x50 on 10" rest
MS: 8x100 on 20" rest
CD: 200

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0

  • Calories out: 3501 From lifestyle:2667, From activities:834
Run
  • 30m
  • 3.02 miles
  • 09m 55s /Mi

WU: 10'
MS: 4x90" at 10k race effort - RI: 1'
CD: 10'

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0
  • SHOULDERS - Rotator Cuff - Front
    1
    0
    0
    0
    0
  • SHOULDERS - Rotator Cuff - REAR
    1
    0
    0
    0
    0

  • Calories out: 3225 From lifestyle:2689, From activities:536
Bike
  • 1h 06m 39s
  • 18.33 miles
  • 16.50 Mi/hr

After warm-up do 4x90 seconds Zone 4 effort with 3-minute recoveries. Finish with a very easy cool down and stretch.

Swim
  • 35m 15s
  • 1800.00 yards
  • 01m 58s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 10x100 on 20" rest.
CD: 200

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    0
    0
    0
    0
  • ABS - Obliques
    1
    0
    0
    0
    0
  • CORE - Bird Dog
    1
    0
    0
    0
    0
  • CORE - Fire Hydrant
    1
    0
    0
    0
    0
  • CORE - Knee-To-Chest (FB)
    1
    0
    0
    0
    0
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • CORE - Superman
    1
    0
    0
    0
    0
  • CORE - Supine Hip Extension (FB)
    1
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    1
    0
    0
    0
    0
  • LEGS - Side Leg Lifts
    1
    0
    0
    0
    0

Added rotater cup w/bands

  • Calories out: 4038 From lifestyle:2629, From activities:1408
Run
  • 35m 02s
  • 3.46 miles
  • 10m 07s /Mi

  • Calories out: 3096 From lifestyle:2705, From activities:391

HelmoAlkou's Training Log


 May 2016 
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Time
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