HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 87FLow 73F
  • Temp: 77F
  • Hum: 70%
  • W: 0mph N
SATURDAY
Patchy rain nearby
High 91F
Low 74F
SUNDAY
Partly Cloudy
High 94F
Low 74F
MONDAY
Sunny
High 88F
Low 69F
TUESDAY
Partly Cloudy
High 89F
Low 67F

Saturday - November 24

Run
  • 1h 02m
  • 4.55 miles
  • 13m 38s /Mi

Run Base
Endurance
50
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.
** Treadmill, been a while since I've ran inside. Felt funny.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    3
    10
    15
    0
    0
  • BACK - Pulldowns - Wide Grip
    3
    15
    15
    60
    80
  • 3
    15
    15
    40
    40
  • CHEST - Flat Bench Press
    3
    15
    15
    65
    85
  • CHEST - Flat Dumbell Press
    3
    15
    15
    15
    20
  • CORE - Crunches (FB)
    3
    15
    15
    0
    0
  • CORE - Prone Planks
    2
    30
    30
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • SHOULDERS - Alternate Seated DB Press (FB)
    3
    15
    15
    10
    15
  • SHOULDERS - Upright Rows, Barbell
    3
    15
    15
    40
    60
Sport
  • Stretching
  • 10m
Night shift
 

Friday - November 23

Night shift

Freaking lower back pain!  It's been a few days now, some worse than others.....but ouch!

  • Health data: Sick: 3

Thursday - November 22

Night shift

  • Health data: Sick: 3

Wednesday - November 21

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

Tuesday - November 20

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

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

  • CASA Superhero Series (Run)
    10/11/2014 Cleburne, Texas
  • Rock 'n' Roll San Antonio Half Marathon (Run)
    12/7/2014 San Antonio, Texas

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals