HelmoAlkou

Cleburne,TX 
Today
Sunny High 98FLow 78F
  • Temp: 79F
  • Hum: 72%
  • W: 11mph S
TUESDAY
Sunny
High 99F
Low 77F
WEDNESDAY
Sunny
High 98F
Low 78F
THURSDAY
Sunny
High 99F
Low 80F
FRIDAY
Sunny
High 99F
Low 80F

Wednesday - February 13

Run
  • 51m 49s
  • 5.53 miles
  • 09m 22s /Mi

Raise LT
Race Specific
45
10' wu, 10' cd. 6x5' at LT w/1' recovery.
*****
What went right? Not much!
1. The Garmin wasn't reading my pace correctly, it was all over the place. I stopped it during the WU to reset but it didn't help. PACE/DISTANCE ARE NOT ACCURATE!
2. My left shoe felt like I had on a boot.
3. Lap five started pinching the bottom middle my of my left foot, felt like a blister
4. The bottom of both feet feel like I've been POUNDING concrete, ouch!
5. I miscounted my laps with everything going on and came home early. which was probably best!

1) 05m 02s; 0.63 miles; 08m 01s/mile; 174; 179
2) 05m 01s; 0.69 miles; 07m 16s/mile; 173; 178
3) 05m 01s; 0.74 miles; 06m 45s/mile; 173; 180
4) 05m 01s; 0.88 miles; 05m 43s/mile; 173; 179
5) 05m 01s; 0.98 miles; 05m 08s/mile; 173; 180

Avg per lap: 173.2 HR

Feb 05 - Avg per lap: 7m 39s/mile; 174.8 HR
Feb 01 - Avg per lap: 7m 14s/mile; 170.25 HR

Day shift

Tuesday - February 12

Swim
  • 08m 47s
  • 500.00 yards
  • 01m 46s /100 yards

Nice to be back in the water!
Started feeling motion sickness again around 425y. Had the arm bands on but I think they weren't in the right place. Hate to think I'm starting over with that!

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    10
    15
    0
    0
  • BACK - General
    2
    60
    60
    0
    0
  • BICEPS - Straight Bar Standing
    3
    12
    12
    30
    30
  • CHEST - Alternate DB Press
    3
    12
    12
    30
    40
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Side Planks
    2
    45
    45
    0
    0
  • CORE - Superman
    2
    30
    45
    0
    0
  • LEGS - Crab Walk w/Bands
    3
    14
    14
    0
    0
  • LEGS - General
    4
    12
    12
    0
    0
  • SHOULDERS - Side DB raise
    3
    10
    12
    10
    10
  • 3
    12
    15
    0
    0

* General back = Kneeling Supermans
* General Legs = Band work 2x each leg, 12 reps per - 12x abductor, 12x adductor, 12x glutes, 12x flexors.
* Back - assisted pull up machine, who knows what the weight was...

Sport #1
  • Balance Training
  • 06m

3x Standing on 1/2 ball, each foot
3x standing on 1/2 ball (flat side up) ball tosses

Sport #2
  • Stretching
  • 08m

3x Standing on 1/2 ball, each foot
3x standing on 1/2 ball (flat side up) ball tosses

** A new record.  My rested heart rate dropped to 50!  It's been at 54 for at least a year.

  • Health data: RHR: 50

Monday - February 11

Run
  • 1h 29m 31s
  • 8.90 miles
  • 10m 04s /Mi

Strength
800s
85
10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.
++++++++++++
Should have been Sundays WO but moved to Monday. This will show my weekly totals a little off but heck, what's one day?
This WO was NOT done on the track so results might be a little different. 56* F, strong wind (mostly off my shoulder), overcast sky.
Only did a 2 minute rest, 4 seems a bit excessive, and I've been doing 2 minutes on previous similar WO's.

01) 04m 01s; 0.50 miles; 08m 04s/mile; avg 159; max 166
02) 04m 03s; 0.50 miles; 08m 03s/mile; avg 154; max 165
03) 04m 02s; 0.49 miles; 08m 10s/mile; avg 156; max 164
04) 04m 01s; 0.49 miles; 08m 10s/mile; avg 155; max 166
05) 04m 01s; 0.49 miles; 08m 08s/mile; avg 157; max 166
06) 04m 01s; 0.50 miles; 08m 07s/mile; avg 158; max 166
07) 04m 04s; 0.51 miles; 08m 01s/mile; avg 156; max 165
08) 04m 01s; 0.50 miles; 08m 02s/mile; avg 157; max 166
09) 04m 00s; 0.51 miles; 07m 53s/mile; avg 156; max 164
10) 04m 01s; 0.50 miles; 08m 04s/mile; avg 156; max 166

Avg HR per lap: 156.4
Avg HR on 2-2-13: 157.4
Avg HR on 1-22-13: 159.8

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!

HelmoAlkou's Training Log


 February 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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