HelmoAlkou

Cleburne,TX 
Today
Sunny High 86FLow 63F
  • Temp: 75F
  • Hum: 57%
  • W: 14mph SSE
THURSDAY
Sunny
High 81F
Low 56F
FRIDAY
Sunny
High 83F
Low 62F
SATURDAY
Partly Cloudy
High 85F
Low 69F
SUNDAY
Sunny
High 86F
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
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/27/2014 Waco, Texas

Totals

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