Cleburne,TX 
Today
Light rain shower High 96FLow 76F
  • Temp: 77F
  • Hum: 90%
  • W: 4mph ESE
THURSDAY
Moderate or heavy rain shower
High 88F
Low 71F
FRIDAY
Sunny
High 94F
Low 79F
SATURDAY
Sunny
High 95F
Low 83F
SUNDAY
Sunny
High 95F
Low 81F
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
  • 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

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'

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

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

HelmoAlkou's Training Log


 December 2012 
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Time
Distance
Time
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