Cleburne,TX 
Today
Cloudy High 76FLow 66F
  • Temp: 61F
  • Hum: 91%
  • W: 0mph N
SATURDAY
Light rain shower
High 84F
Low 71F
SUNDAY
Torrential rain shower
High 74F
Low 67F
MONDAY
Patchy light rain in area with thunder
High 86F
Low 72F
TUESDAY
Light rain shower
High 85F
Low 72F
Run
  • 30m 13s
  • 2.36 miles
  • 12m 48s /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.

  • Health data: Sick: 2
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.

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
 

Night shift

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

  • Health data: Sick: 3
Night shift

  • Health data: Sick: 3

HelmoAlkou's Training Log


 November 2012 
SunMonTueWedThuFriSat
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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
  • May's totals
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