Cleburne,TX 
Today
Sunny High 75FLow 42F
  • Temp: 55F
  • Hum: 53%
  • W: 27mph NW
MONDAY
Sunny
High 62F
Low 40F
TUESDAY
Sunny
High 63F
Low 40F
WEDNESDAY
Sunny
High 62F
Low 45F
THURSDAY
Sunny
High 69F
Low 42F
Part of today's run was recorded on yesterdays Garmin.  :(

Run
  • 1h 48m 38s
  • 9.76 miles
  • 11m 08s /Mi

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.

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

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