Cleburne,TX 
Today
Partly Cloudy High 94FLow 76F
  • Temp: 74F
  • Hum: 92%
  • W: 0mph N
FRIDAY
Sunny
High 97F
Low 74F
SATURDAY
Sunny
High 94F
Low 75F
SUNDAY
Sunny
High 96F
Low 79F
MONDAY
Sunny
High 99F
Low 79F
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
  • Tour De Goatneck (Cycle)
    7/30/2016 Cleburne, Texas
  • Hotter’N Hell 100 (Cycle)
    8/27/2016 Wichita Falls, Texas
  • Oil Man Texas Triathlon (Triathlon)
    11/6/2016 Montgomery, Texas
  • June's totals
  • May's totals
  • 2016 totals
  • 2015 totals