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

Tuesday - December 4

Run
  • 1h 01m 20s
  • 6.21 miles
  • 09m 53s /Mi

Speed
Strength
60
10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd.
Stretch when done and add in Core 1, 2 or 3.
+++++
Didn't push 10K pace or LT:
40:01 min, 4.53 miles, 08m 49s /mile, AvgHR 160, MaxHR 167

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Hyperextensions
    3
    15
    15
    0
    0
  • BACK - Pulldowns - Wide Grip
    3
    15
    15
    60
    60
  • BACK - Seated row
    3
    15
    15
    40
    40
  • CHEST - Flat Bench Press
    3
    8
    15
    65
    85
  • CHEST - Flat Dumbell Press
    3
    15
    15
    15
    20
  • CORE - Ball Planks
    2
    30
    60
    0
    0
  • CORE - Cable Low-to-High Woodchoppers
    3
    15
    15
    16
    16
  • CORE - Crunches (FB)
    3
    15
    15
    0
    0
  • SHOULDERS - Side DB raise
    3
    15
    15
    5
    8
  • SHOULDERS - Upright Rows, Barbell
    3
    15
    15
    50
    50
Sport
  • Stretching
  • 10m

Monday - December 3

Run
  • 44m 56s
  • 4.30 miles
  • 10m 27s /Mi

Speed day!
45'
WU: 5-10' easy, bringing HR up
MS: 30', AvgHR 160, my Z6
CD: 5-10'

Sunday - December 2

My son's Eagle Scout Court of Honor was today!

Saturday - December 1

Run
  • 2h 15m 33s
  • 11.17 miles
  • 12m 08s /Mi

Run Base
Endurance
130
Run 2:10 very easy - don't worry about HR or pace - just run easy.

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
  • LEGS - 2 Leg Squats
    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
  • TRICEPS - Pulley pushdown
    6
    12
    15
    25
    60
Sport
  • Stretching
  • 15m

Wednesday - November 28

HelmoAlkou's Training Log


 December 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 31     
 

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