HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 68FLow 48F
  • Temp: 57F
  • Hum: 64%
  • W: 6mph SE
THURSDAY
Patchy light drizzle
High 65F
Low 55F
FRIDAY
Patchy rain nearby
High 71F
Low 56F
SATURDAY
Cloudy
High 74F
Low 62F
SUNDAY
Partly Cloudy
High 78F
Low 62F

Sunday - November 25

Run
  • 1h 00m 23s
  • 5.07 miles
  • 11m 55s /Mi

Mile Repeats
Pace
45
10-15' wu and cd. 3x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 3x7:00.

1) 08m 26s, 1.04 miles, 08m 07s/mile, AvgHR 133, MaxHR 172
2) 08m 22s, 1.04 miles, 08m 05s/mile, AvgHR 169, MaxHR 176
3) 08m 28s, 1.04 miles, 08m 10s/mile, AvgHR 173, MaxHR 178

Although I ran on the track by our house there was a very strong wind.  This made my HR higher than usual at this pace.

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
  • BACK - Seated row
    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
  • 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 - Hamstring curl
    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
  • TRICEPS - Pulley pushdown
    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.

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
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

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