HelmoAlkou

Cleburne,TX 
Today
Patchy light drizzle High 87FLow 74F
  • Temp: 79F
  • Hum: 73%
  • W: 7mph SSE
THURSDAY
Patchy light drizzle
High 85F
Low 71F
FRIDAY
Light rain shower
High 89F
Low 72F
SATURDAY
Sunny
High 90F
Low 76F
SUNDAY
Patchy rain nearby
High 88F
Low 65F

Friday - November 30

Thursday - November 29

Run
  • 1h 18m 13s
  • 6.43 miles
  • 12m 10s /Mi

Run Hill Repeats
Strength
75
15' wu. Then run 10x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd. 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)
  • BICEPS - DB Curls Alternating
    3
    12
    15
    15
    25
  • BICEPS - Pulley Curls
    3
    15
    15
    25
    40
  • CORE - Prone Planks
    2
    30
    60
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • 3
    15
    15
    85
    85
  • LEGS - Crab Walk w/Bands
    3
    8
    8
    0
    0
  • LEGS - Gluteal Kickbacks
    3
    0
    15
    0
    0
  • LEGS - Hip abductor
    3
    0
    15
    0
    0
  • LEGS - Hip adductor
    3
    0
    15
    0
    0
  • LEGS - Standing calf raises
    3
    15
    20
    25
    25
  • 6
    12
    15
    25
    60
Sport
  • Stretching
  • 15m

Wednesday - November 28

Tuesday - November 27

Monday - November 26

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

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
  • 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
 

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