HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 68FLow 48F
  • Temp: 64F
  • Hum: 32%
  • W: 24mph SE
THURSDAY
Cloudy
High 63F
Low 56F
FRIDAY
Light rain shower
High 79F
Low 57F
SATURDAY
Cloudy
High 78F
Low 64F
SUNDAY
Thundery outbreaks in nearby
High 77F
Low 62F

Tuesday - February 19

Run
  • 42m 43s
  • 3.56 miles
  • 12m /Mi

Run Speed
Speed/Efficiency
40
10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.
++++++++++
Good WO.

12 Strides, each 15" on 2' intervals (laps).

Averages per stride:
Avg starting HR: 132
Avg ending HR: 159
Avg fastest pace: 6:37.58

Sport
  • Stretching
  • 08m
Day shift - FRIDAY!

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

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals