Cleburne,TX 
Today
Sunny High 63FLow 46F
  • Temp: 61F
  • Hum: 51%
  • W: 11mph W
TUESDAY
Moderate rain
High 47F
Low 37F
WEDNESDAY
Partly Cloudy
High 47F
Low 36F
THURSDAY
Sunny
High 59F
Low 42F
FRIDAY
Partly Cloudy
High 56F
Low 40F
Run
  • 50m 44s
  • 5.28 miles
  • 09m 37s /Mi

Raise LT
Race Specific
50
10' wu, 10' cd. 4x5' at LT w/3' recovery.
+++++

1) 05m 02s; 0.71 miles; 07m 08s/mile; avg 169; max 177
2) 05m 01s; 0.71 miles; 07m 05s/mile; avg 171; max 179
3) 05m 01s; 0.69 miles; 07m 14s/mile; avg 171; max 177
4) 05m 01s; 0.67 miles; 07m 29s/mile; avg 170; max 177

Avg per lap: 7m 14s/mile; 170.25 HR

The results are kind of misleading. Lap three and lap four had increasingly steeper hills respectively. Thus the slower pace.

Night shift!

  • Health data: Sleep: 3
Run
  • 32m 01s
  • 2.91 miles
  • 11m /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
+++
Kept my HR aerobic, under 140, Z1. Windy!!

Night shift!  Only 4 hours sleep...blah!

  • Health data: Sleep: 2
Run
  • 3h 20m 10s
  • 20.07 miles
  • 09m 58s /Mi

Run Base
Endurance
210
Run 3:30. First 30' are Z1 - then run race pace for 65' - mid Z2 - then Z1 for 5', then 65' again at mid Z2, then 10 Z3, and then 30' cool down very easy.
+++
Only did 20" WU, forgot and I didn't hit Z3 at all. Here's how it went:

20"; 12:00 pace; 1.67 miles; 128 AvgHR; 137 MaxHR
60"; 10:31 pace; 5.71 miles; 140 AvgHR; 148 MaxHR
60"; 10:00 pace; 6.00 miles; 142 AvgHR; 149 MaxHR
30"; 09:31 pace; 6.30 miles; 143 AvgHR; 150 MaxHR
30"; 12:00 pace; 1.67 miles; 141 AvgHR; 150 MaxHR

Sport
  • Stretching
  • 10m

This was very interesting to me.  Yes, it was done on a treadmill, controlled environment, but the difference in heart rates between a 10:30 pace and a 09:31 was almost nothing.  I really thought the 09:30 pace would have averaged low 150's.

Drank 24 oz of Gatorade and 24 oz of water.  Also took a total of five salt tabs.

I was tired after the workout and glad when it ended, lol.  Stretched good, recovery drink, big salad, now a long nap before I start night shift.  Yippee!

Run
  • 30m
  • 2.49 miles
  • 12m 03s /Mi

Nice and easy on the treadmill. Stayed aerobic most of the time.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    15
    15
    0
    0
  • BICEPS - DB Curls Alternating
    3
    12
    12
    15
    20
  • 3
    12
    15
    0
    0
  • CORE - Back Extensions (FB)
    3
    10
    15
    0
    0
  • CORE - Crunches (FB)
    3
    0
    0
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Side Planks
    2
    30
    30
    8
    8
  • SHOULDERS - Alternate Standing DB Press
    1
    10
    10
    15
    15
  • SHOULDERS - Front DB raise
    1
    15
    15
    6
    6
  • SHOULDERS - Side DB raise
    1
    12
    12
    6
    6
  • 3
    15
    15
    20
    20

* Pushups with feet on stability ball.
* Crunches on stability ball
* Alternate DB press, lunge to side to pick up, stand and lift overhead.
* Triceps push down where alternating.

Sport
  • Stretching
  • 10m

Back is still a little sore.  No issues in the sciatic nerve though!  This is typical from what the doctor said.  Long run tomorrow if the freakin wind slows down to under 20 mph gust!

  • Health data: Sick: 1
Run
  • 1h 05m 36s
  • 6.60 miles
  • 09m 56s /Mi

10" WU
40" better than race pace, < 9:00 min/mile.
15" CD

  • Health data: RHR: 54
Run
  • 1h 00m
  • 4.92 miles
  • 12m 12s /Mi

Ladder workout:
5' @ 15 m/m
5' @ 14 m/m
5' @ 13 m/m
5' @ 12 m/m
5' @ 11 m/m
5' @ 10 m/m
5' @ 10 m/m
5' @ 11 m/m
5' @ 12 m/m
5' @ 13 m/m
5' @ 14 m/m
5' @ 15 m/m

Sport
  • Stretching
  • 10m
Back a little sore but not bad at all.

  • Health data: Sick: 1
Rest!

  • Health data: Sick: 2

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
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10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28  
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals