Cleburne,TX 
Today
Light rain shower High 69FLow 60F
  • Temp: 63F
  • Hum: 94%
  • W: 7mph ESE
SATURDAY
Moderate or heavy rain shower
High 65F
Low 57F
SUNDAY
Sunny
High 71F
Low 44F
MONDAY
Sunny
High 64F
Low 40F
TUESDAY
Sunny
High 54F
Low 41F
Run
  • 1h 11m 29s
  • 6.26 miles
  • 11m 25s /Mi

One down, marathon to go!

32*F start, but no wind.  NICE!

Packet pickup!

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

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.

OFF!

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

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!

Day shift

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

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

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  
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals