HelmoAlkou

Cleburne,TX 
Today
Sunny High 87FLow 66F
  • Temp: 61F
  • Hum: 82%
  • W: 4mph SSE
SATURDAY
Sunny
High 91F
Low 64F
SUNDAY
Sunny
High 87F
Low 63F
MONDAY
Sunny
High 84F
Low 65F
TUESDAY
Patchy rain nearby
High 83F
Low 60F

Thursday - November 15

Run
  • 32m
  • 2.33 miles
  • 13m 44s /Mi

Run Base
Endurance
20
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
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    2
    10
    10
    95
    95
  • BACK - Pulldowns - Wide Grip
    3
    15
    15
    40
    40
  • 3
    15
    15
    40
    40
  • CHEST - Flat Bench Press
    3
    15
    15
    75
    95
  • CHEST - Flat Dumbell Press
    3
    15
    15
    20
    25
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    2
    15
    15
    0
    0
  • SHOULDERS - Alternate Seated DB Press (FB)
    3
    0
    0
    0
    0
  • SHOULDERS - Military DB
    3
    10
    15
    10
    15
  • SHOULDERS - Power Cleans
    3
    15
    15
    45
    85
Sport
  • Stretching
  • 15m
Legs sore from yesterday.  I'm sure torso will be sore tomorrow as well Wink.

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

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

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

Totals

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