Cleburne,TX 
Today
Sunny High 70FLow 46F
  • Temp: 33F
  • Hum: 80%
  • W: 0mph N
TUESDAY
Sunny
High 75F
Low 49F
WEDNESDAY
Sunny
High 77F
Low 58F
THURSDAY
Sunny
High 63F
Low 45F
FRIDAY
Patchy rain nearby
High 53F
Low 41F
Night shift

  • Health data: Sick: 3
Run
  • 1h 03m 07s
  • 5.20 miles
  • 12m 08s /Mi

Lap 1 = Zone 2, end for 40 minutes
Lap 2 = Marathon race pace for 15 minutes.
Lap 3 = Zone 2 till back at the house.
1; 40m 02s; 3.10 miles; 12m 55s /mile, AvgHR 132;
2; 12m 01s; 1.31 miles; 09m 11s /mile; AvgHR 160
3; 11m 04s; 0.79 miles; 13m 56s /mile; AvgHR 140

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    3
    15
    15
    15
    20
  • BICEPS - Pulley Curls
    3
    15
    15
    30
    50
  • CORE - Prone Planks
    2
    30
    30
    0
    0
  • CORE - Side Planks
    2
    30
    30
    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
  • 3
    15
    15
    0
    0
  • LEGS - Hip abductor
    3
    15
    15
    0
    0
  • LEGS - Hip adductor
    3
    15
    15
    0
    0
  • SHOULDERS - Rotator Cuff - Front
    2
    12
    12
    0
    0
  • SHOULDERS - Rotator Cuff - REAR
    2
    12
    12
    0
    0
  • 6
    15
    15
    30
    60
Sport
  • Stretching
  • 10m
Night shift

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.

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

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

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
  • TexasMan X-50 Triathlon (Triathlon)
    5/3/2015 Valley View, Texas
  • Ironman 70.3 Buffalo Springs Lake (Triathlon)
    6/28/2015 Lubbock, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/26/2015 Waco, Texas
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals