HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 76FLow 59F
  • Temp: 63F
  • Hum: 77%
  • W: 12mph SSW
MONDAY
Patchy light drizzle
High 80F
Low 64F
TUESDAY
Sunny
High 80F
Low 63F
WEDNESDAY
Cloudy
High 85F
Low 61F
THURSDAY
Patchy light rain in area with thunder
High 87F
Low 67F

Monday - November 19

Run
  • 2h 07m 20s
  • 10.14 miles
  • 12m 34s /Mi

Run Base
Endurance
135
Run 2:15 - first 20' easy - get warmed up. Then 25' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 25' at Z3, just be uncomfortable, then 25' at Z2, maybe jump on track to pace? Then 25' at Z3 again, and 15' to cool down.

Sunday - November 18

Saturday - November 17

Part of today's run was recorded on yesterdays Garmin.  :(

Friday - November 16

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

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
  • BACK - Seated row
    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
  • LEGS - 2 Leg Squats
    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

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/27/2014 Waco, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals