Sunny High 81FLow 68F
  • Temp: 70F
  • Hum: 60%
  • W: 8mph SSE
High 86F
Low 70F
Thundery outbreaks possible
High 86F
Low 70F
Light rain shower
High 81F
Low 68F
High 81F
Low 67F


Went to safety meetings at work, came home and put the pajamas back on!!

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

Run Speed
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

  • Stretching
  • 08m
Day shift - FRIDAY!

Day shift

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

  • 40m 01s
  • 3.35 miles
  • 11m 57s /Mi

Run Base
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

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

Day shift

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

Run Base
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

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

HelmoAlkou's Training Log

 February 2013 
      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  
  • May's totals
  • April's totals
  • 2017 totals
  • 2016 totals