Cleburne,TX 
Today
Sunny High 80FLow 51F
  • Temp: 55F
  • Hum: 96%
  • W: 4mph S
MONDAY
Partly Cloudy
High 72F
Low 49F
TUESDAY
Patchy rain nearby
High 76F
Low 57F
WEDNESDAY
Thundery outbreaks in nearby
High 79F
Low 68F
THURSDAY
Patchy rain nearby
High 82F
Low 67F
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.

Day shift
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

Day shift
Day shift
Day shift
Day shift

HelmoAlkou's Training Log


 November 2012 
SunMonTueWedThuFriSat
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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
  • April's totals
  • March's totals
  • 2015 totals
  • 2014 totals