HelmoAlkou

Cleburne,TX 
Today
Sunny High 97FLow 77F
  • Temp: 88F
  • Hum: 48%
  • W: 4mph SE
THURSDAY
Sunny
High 100F
Low 77F
FRIDAY
Sunny
High 99F
Low 75F
SATURDAY
Sunny
High 100F
Low 79F
SUNDAY
Sunny
High 100F
Low 79F

Sunday - February 10

Run
  • 2h 09m 37s
  • 10.33 miles
  • 12m 33s /Mi

Run Base
Endurance
120
Run 2:00 very easy - don't worry about HR or pace - just run easy.
+++++
First hour with my wife, walk/run. Second hour alone, still taking it easy. Beautiful day!

1) 1h 07m 17s; 5.03 miles; 13m 22s/mile; avg 124; max 144
2) 1h 02m 21s; 5.29 miles; 11m 47s/mile; avg 131; max 155

Felt strong, felt good!

  • Health data: Sick: 3

Saturday - February 9

Rest!

  • Health data: Sick: 3

Friday - February 8

** Last of three shots, lumbar epidural steroid injection, to fix Sciatic nerve issues.

Really trying to move my run schedule around to accommodate this procedure.  What was going to be Sat & Sun workout will be moved to Mon & Tues, more than likely.  Thus Tuesday moved to Wednesday.  Then back on track.

I tried to squeeze it in but wasn't feeling good at all yesterday and still really tired making the transition off nights.  Feel much better after 10 hours sleep this morning!  Off to get the shoot.

  • Health data: Sick: 3

Thursday - February 7

Run
  • 45m 41s
  • 3.82 miles
  • 11m 58s /Mi

Run Base
Endurance
45
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.

Toss out HR.  Monitor was dry and not getting a good reading.  Lots of wind, again!

Not feeling good day, blah!

Wednesday - February 6

Run
  • 21m 06s
  • 1.78 miles
  • 11m 51s /Mi

Run Base
Endurance
20
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.

It's the weekend!!

60*F, 90% humidity, no wind.

Tuesday - February 5

Run
  • 57m 59s
  • 6.01 miles
  • 09m 39s /Mi

Raise LT
Race Specific
60
10' wu, 10' cd. 5x5' at LT w/3' recovery.
****

Key note: it is 70 deg F with little wind, woot!

1) 05m 01s; 0.69 miles; 07m 14s/mile; avg 174; max 180
2) 05m 13s; 0.69 miles; 07m 32s/mile; avg 176; max 179
3) 05m 05s; 0.66 miles; 07m 42s/mile; avg 174; max 180
4) 05m 03s; 0.64 miles; 07m 55s/mile; avg 175; max 179
5) 05m 01s; 0.64 miles; 07m 53s/mile; avg 175; max 179

Avg per lap: 7m 39s/mile; 174.8 HR

Feb 1st results, 4 laps:
Avg per lap: 7m 14s/mile; 170.25 HR

First day in a LONG time the wind wasn't blowing 20-30 mph!  Very nice!

Night shift!  TGIF

Monday - February 4

Sport #1
  • Foam Roll
  • 15m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Sport #2
  • Stretching
  • 10m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Sport #3
  • Yoga
  • 10m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Night shift.  Didn't sleep that well.

  • Health data: Sleep: 2

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
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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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals