HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 82FLow 58F
  • Temp: 58F
  • Hum: 93%
  • W: 0mph N
THURSDAY
Partly Cloudy
High 84F
Low 60F
FRIDAY
Sunny
High 88F
Low 64F
SATURDAY
Sunny
High 89F
Low 64F
SUNDAY
Sunny
High 86F
Low 62F

Friday - February 22

Packet pickup!

Brrrrr!  So much for the high of 50*F today.

Thursday - February 21

Run
  • 34m 27s
  • 2.90 miles
  • 11m 53s /Mi

Run Speed
Speed/Efficiency
85
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.
******

That's it, DONE! Nothing to do now but wait...

Only ran 8 strides due to running the easy 10K on Sat.

Wednesday - February 20

OFF!

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

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

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

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals