HelmoAlkou

Cleburne,TX 
Today
Sunny High 93FLow 67F
  • Temp: 88F
  • Hum: 38%
  • W: 6mph SSW
SUNDAY
Sunny
High 87F
Low 64F
MONDAY
Cloudy
High 84F
Low 67F
TUESDAY
Partly Cloudy
High 81F
Low 64F
WEDNESDAY
Partly Cloudy
High 78F
Low 57F

Friday - January 4

Run
  • 2h 00m 05s
  • 11.21 miles
  • 10m 43s /Mi

Run Base
Endurance
160
Run 2:40 - first 20' easy - get warmed up. Then 30' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 30' at Z3, just be uncomfortable, then 30' at Z2, maybe jump on track to pace? Then 30' at Z3 again, and 20' to cool down.
+++++
Damn treadmill!
Didn't make it, my left foot really started hurting on the bottom so I cut it short. Was afraid I would bruise it.
20' WU
30' Z2
30' Z3
30' Z2
10' CD

Sport
  • Stretching
  • 10m

After run

Night shift

Thursday - January 3

Night shift

Wednesday - January 2

Night shift

Tuesday - January 1

Run
  • 1h 00m 01s
  • 4.82 miles
  • 12m 27s /Mi

Run Base
Strength
70
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
++
Kept avg HR around 40, which is a comfortable, breathe through the nose (mostly) pace.

Monday - December 31

Sport
  • Yoga
  • 15m
Between family, travel, gym closed, and horrible weather, I've all but given up on training last week!  Storms should be lifting tonight so hopefully I can kick it into high gear tomorrow!

Sunday - December 30

Saturday - December 29

HelmoAlkou's Training Log


 January 2013 
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

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals