HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 90FLow 74F
  • Temp: 75F
  • Hum: 61%
  • W: 0mph N
SUNDAY
Sunny
High 94F
Low 69F
MONDAY
Sunny
High 83F
Low 64F
TUESDAY
Sunny
High 84F
Low 62F
WEDNESDAY
Sunny
High 85F
Low 65F

Wednesday - February 29

Day shift!

Tuesday - February 28

Bike #1
  • 30m
  • 5.50 miles
  • 11.00 Mi/hr

Riding around with my wife for fun!

Bike #2
  • 1h 18m 25s
  • 18.23 miles
  • 13.95 Mi/hr

Playing with the aerobic training......target 135 HR max.

  • Calories out: 3135 From lifestyle:2225, From activities:910
  • Health data: Hours slept: 7

Monday - February 27

Run
  • 45m 06s
  • 3.46 miles
  • 13m 02s /Mi

Walk/Run/Walk
Stretching out the sore legs!

  • Calories out: 2576 From lifestyle:2224, From activities:351
  • Health data: Hours slept: 10

Sunday - February 26

Run
  • 1h 45m
  • 13.32 miles
  • 07m 53s /Mi

The Cowtown 1/2 Marathon from my Garmin.

  • Calories out: 3825 From lifestyle:2226, From activities:1599
  • Health data: Hours slept: 7

Saturday - February 25

Sport
  • Stretching
  • 20m

Eating, drinking, and waiting!

Went to packet pickup today.  The Cowtown had one of the large rooms reserved in the expo center with wall to wall vendors and people.  They ran the 5 and 10K this morning.  The results where posted on five LARGE bulletin boards, printed out on 8x11 paper and probably 10 font size.  An amazing amount of people!

  • Calories out: 2307 From lifestyle:2251, From activities:56
  • Health data: Hours slept: 9

Friday - February 24

Run
  • 34m 46s
  • 3.77 miles
  • 09m 13s /Mi

Pre-race taper @ 9 min/mi avg. Legs are okay, not great.

Sport
  • Stretching
  • 15m

Taper week.  Two days prior to HM.

Biggest eating day for complex carbs, 3,500 cal total.  Drinking lots of water, want urine to be clear by the end of the day.

Got in a 3.6 mile run.  Started at 10 min/mi pace and sped it up to 8 min/mi.  Legs felt good.  A little tightness in my left hammy (as usual) but my right calf feels much better.  This is my race plan for Sunday.  Not breaking any records or killing myself this weekend.  If I can average a 9 min/mi I'll be happy.

NOTE:  I changed up my style a little last month by lifting knees higher, rolling off the ball of my foot more, and getting a better extension on the back step by straightening the knee more.  After this change I've noticed more pain, new pains, and longer recovery.  I'm changing back to "my style".

  • Calories out: 2695 From lifestyle:2227, From activities:469
  • Health data: Hours slept: 9

Thursday - February 23

Sport
  • Stretching
  • 10m
Some stretching, icy/hot on inside right calf with heating pad.  I did the yard however and my legs felt good.  Just some slight pressure on calf.

  • Calories out: 2292 From lifestyle:2264, From activities:28
  • Health data: Hours slept: 7

HelmoAlkou's Training Log


 February 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   
 

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