Cleburne,TX 
Today
Sunny High 65FLow 39F
  • Temp: 53F
  • Hum: 63%
  • W: 6mph N
SATURDAY
Sunny
High 60F
Low 44F
SUNDAY
Sunny
High 67F
Low 54F
MONDAY
Patchy rain nearby
High 71F
Low 60F
TUESDAY
Heavy rain
High 69F
Low 53F
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

Night shift
Night shift
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.

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!

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  
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals