HelmoAlkou

Cleburne,TX 
Today
Sunny High 98FLow 78F
  • Temp: 77F
  • Hum: 82%
  • W: 12mph 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

Monday - February 18

Day shift

Really feel like I should be planning a run tonight.....

Sunday - February 17

Run
  • 40m 01s
  • 3.35 miles
  • 11m 57s /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.
*******
Sticking with the Ghost 5. It's a done deal now!

Day shift

Saturday - February 16

Beautiful sunny day, lite breeze, 55*F, and I'm inside working Cry.

Day shift

Friday - February 15

Run
  • 1h 32m 39s
  • 8.43 miles
  • 10m 59s /Mi

Run Base
Endurance
90
Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
**********

Good confidence builder. Right foot just a little tender when I started but held up very well. Focused on relaxing my feet and running comfortable. Stuck with the same Brook's Ghost 5 shoes. A little sore when done, icing.

1) 01h 00m; 4.94 miles; 12m 09s/mile; avg 135; max 146
2) 30m 03s; 3.30 miles; 09m 06s/mile; avg 154; max 165
3) 02m 36s; 0.19 miles; 13m 52s/mile; avg 142; max 160

* Carried water with me, drank about 24 oz.
* Ate one GU Gel at the 40 minute mark getting ready for the 30 minute MS
* Hammer End tab before and after
* Recovery drink

Feet are better.  Icing the bottom of my feet is a different kind of pain!  And I even like ice packs.

Going to see how it goes tonight.  A little apprehensive.

Day shift

Thursday - February 14

WOW!  the bottom of my feet are sore, sore, sore.  Never really experienced this before.  As I said, nothing went well during last nights workout.  I have a long/slow run tomorrow and hoping my feet feel better by then.

Good news:  Did a hard reset on the Garmin and it seems to be functioning great again.

Day shift

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

HelmoAlkou's Training Log


 February 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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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