HelmoAlkou

Cleburne,TX 
Today
Light rain shower High 88FLow 71F
  • Temp: 74F
  • Hum: 88%
  • W: 4mph SSE
FRIDAY
Sunny
High 89F
Low 74F
SATURDAY
Sunny
High 90F
Low 73F
SUNDAY
Partly Cloudy
High 91F
Low 75F
MONDAY
Partly Cloudy
High 87F
Low 72F

Wednesday - November 14

Run
  • 33m 57s
  • 2.27 miles
  • 14m 58s /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.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Prone Planks
    2
    1
    1
    0
    0
  • CORE - Superman
    2
    1
    1
    0
    0
  • 3
    15
    15
    95
    95
  • LEGS - Crab Walk w/Bands
    3
    15
    15
    0
    0
  • LEGS - Gluteal Kickbacks
    3
    15
    15
    0
    0
  • LEGS - Hip abductor
    3
    15
    15
    0
    0
  • LEGS - Hip adductor
    3
    15
    15
    0
    0

Sets 3
Reps 15-20
Speed Slow
Recovery 1-1.5

Weights first, went home and ran on shaky legs!  Glad to be adding strength training to my workouts again.

Tuesday - November 13

Day shift

Monday - November 12

Run
  • 40m 17s
  • 3.90 miles
  • 10m 20s /Mi

Speed
Strength
50
10' WU. Then 30' tempo run at LT or 8k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.

Just an average run, nothing special.  Kept HR in the 130's except for a hill or two.

Day shift

Sunday - November 11

Day shift

Saturday - November 10

Day shift

Friday - November 9

Day shift

Thursday - November 8

Day shift

HelmoAlkou's Training Log


 November 2012 
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

Actual vs Planned

Time

Upcoming races

  • CASA Superhero Series (Run)
    10/11/2014 Cleburne, Texas
  • Rock 'n' Roll San Antonio Half Marathon (Run)
    12/7/2014 San Antonio, Texas

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals