HelmoAlkou

Cleburne,TX 
Today
Sunny High 84FLow 65F
  • Temp: 75F
  • Hum: 54%
  • W: 0mph N
WEDNESDAY
Sunny
High 82F
Low 62F
THURSDAY
Partly Cloudy
High 82F
Low 64F
FRIDAY
Sunny
High 88F
Low 68F
SATURDAY
Sunny
High 89F
Low 67F

Tuesday - October 21

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

Monday - October 20

Run
  • 30m 32s
  • 3.18 miles
  • 09m 36s /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

  • Calories out: 3102 From lifestyle:2725, From activities:377

Sunday - October 19

Run
  • 58m 36s
  • 5.92 miles
  • 09m 53s /Mi

Run Base
Endurance
60
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

  • Calories out: 3427 From lifestyle:2703, From activities:724

Saturday - October 18

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

Friday - October 17

Run
  • 24m 02s
  • 2.21 miles
  • 10m 52s /Mi

Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
++
CRAP! I thought it said 20" strides. I knew they were awful fast.

  • Calories out: 3000 From lifestyle:2730, From activities:270

Thursday - October 16

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

Wednesday - October 15

Run
  • 30m 40s
  • 3.23 miles
  • 09m 29s /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

  • Calories out: 3103 From lifestyle:2725, From activities:379

HelmoAlkou's Training Log


 October 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 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals