Cleburne,TX 
Today
Sunny High 60FLow 44F
  • Temp: 46F
  • Hum: 75%
  • W: 4mph NNE
SUNDAY
Sunny
High 68F
Low 55F
MONDAY
Light drizzle
High 70F
Low 65F
TUESDAY
Heavy rain
High 68F
Low 52F
WEDNESDAY
Sunny
High 64F
Low 49F

  • Calories out: 2749 From lifestyle:2749, From activities:0
Run
  • 46m 40s
  • 4.82 miles
  • 09m 40s /Mi

Run Base
Endurance
45
Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.
++++
Thought it was going to be a bad workout but it was a strong North wind during my Z1 section. All is well.

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Exercise Ball
    2
    8
    8
    0
    0
  • ABS - Crunches, Jackknife
    2
    8
    8
    0
    0
  • ABS - Leg-Raise, Hanging
    2
    8
    8
    0
    0
  • BACK - One Arm Cable Rotational Row
    2
    0
    0
    0
    0
  • CHEST - Pushups on Medicine Ball
    2
    15
    15
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Superman
    2
    60
    60
    0
    0
  • 4
    15
    15
    0
    0
  • LEGS - Crab Walk w/Bands
    4
    8
    8
    0
    0
  • LEGS - Hip Complex Stabilization, Bands
    2
    15
    15
    0
    0
  • LEGS - Standing calf raises
    4
    15
    15
    0
    0
  • SHOULDERS - Rotator Cuff - Front
    2
    15
    15
    0
    0
  • SHOULDERS - Rotator Cuff - REAR
    2
    15
    15
    0
    0

Added myofascial release and stretching prior to workout.
Squats = bar only, deep.
Added clams 2 x 15 each side.
Added turn, lunge, pickups, and press? HAHA!
Added standing upright rows 2x15

  • Calories out: 3824 From lifestyle:2641, From activities:1183
Run
  • 45m 19s
  • 4.75 miles
  • 09m 32s /Mi

Run Base
Endurance
45
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.
+++++
Did foam roll and core first as warm up. Stretched some afterwards.

  • Calories out: 3273 From lifestyle:2713, From activities:560
Run
  • 1h 09m 12s
  • 7.50 miles
  • 09m 13s /Mi

Run Hill Repeats
Strength
65
WU: 15'
MS: Then run 8x2' up a hill. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.
+++++
Did foam roll and core first as warm up. Stretched some afterwards.

  • Calories out: 3549 From lifestyle:2694, From activities:855
Bike
  • 1h 20m 24s
  • 21.23 miles
  • 15.84 Mi/hr

Optional choice for endurance workout from run program, 60 min easy.

  • Calories out: 3588 From lifestyle:2686, From activities:903
Run
  • 1h 30m 04s
  • 9.14 miles
  • 09m 51s /Mi

Run Base
Endurance
90
First 30' are Z1,
Next 30' are Z2,
Then 15' Z3,
Finally 15' Z2

  • Calories out: 3790 From lifestyle:2678, From activities:1112

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

HelmoAlkou's Training Log


 November 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
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals