HelmoAlkou

Cleburne,TX 
Today
Patchy rain nearby High 89FLow 75F
  • Temp: 88F
  • Hum: 49%
  • W: 8mph E
WEDNESDAY
Patchy light drizzle
High 87F
Low 74F
THURSDAY
Patchy light drizzle
High 85F
Low 71F
FRIDAY
Light rain shower
High 89F
Low 72F
SATURDAY
Sunny
High 90F
Low 76F

Thursday - February 28

Bike
  • 29m 15s
  • 6.98 miles
  • 14.32 Mi/hr

Rode the cycling machines at the gym w/log in and view screen. Can't remember the make/model. Not bad, saddle sucks!

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    2
    10
    10
    0
    0
  • CORE - Prone Planks
    1
    120
    120
    0
    0
  • CORE - Side Planks
    2
    30
    30
    5
    5
Sport #1
  • Foam Roll
  • 08m
Sport #2
  • Stretching
  • 07m

Night shift!

Working inside tonight, sitting.  Will ice foot a lot.  Very painful to walk normal.

  • Health data: Sick: 4

Wednesday - February 27

Start night shift, tonight Cry

Health note:  My left foot freakin' hurts!  Lateral side just back from the pinkie toe.  MAN!!  Icing and trying to stay out of shoes....

  • Health data: Sick: 4

Tuesday - February 26

Swim
  • 19m 58s
  • 900.00 yards
  • -----

WU: 200y
Drills: Single arm pulls
-100y left
-100y right
MS: Ladder, Z1-2 effort
-100, 75, 75, 25, 25
CD: 200 alt breathing

Note: Yes, I screwed up the ladder...

Left knee is MUCH better today.  In fact I walked around before I remembered it was hurting ;o).  Lateral left foot is bruised.  Yep, you can see it now.  Shoes are not my friend!  Flip-flops!

  • Health data: Sick: 3

Monday - February 25

Bike
  • 18m 02s
  • -----
  • -----

Stationary bike at the gym.
15 minutes easy spin, high cadence.
3 minute cool down, drop HR to 98ish.

Sport #1
  • Foam Roll
  • 10m
Sport #2
  • Stretching
  • 15m

Pain still in left knee.  Stretched real good, myofascial release, easy bike, then home to elevate and ice!

A little surprised at how sore I'm NOT!

  • Health data: Sick: 3

Sunday - February 24

Run
  • 3h 58m 23s
  • 26.34 miles
  • 09m 03s /Mi

Marathon notes:

BAM!! SUB FOUR HOURS!!

Left knee really hurts, icing! Started around mile 15-17 but was able to suck it up till the end. Cramping at mile 26 with big cramp in left calf < 400 yards from finish. Details in race report after more post race maintenance.
Garmin Connect link: http://connect.garmin.com/activity/277285608

** I found this in my training plan when I got home from the race.  Note: check training plan for race day notes. **

Training notes

Race Day

Marathon

5' wu and cd. Marathon race. Break the race into 3 parts. First 10 miles are moderate effort, next 10 miles are up a notch on the effort level, and the last 10k are hard. Pace yourself, and think nutrition!! Especially when you are done.

 

  • Health data: Sleep: 4

Saturday - February 23

Run
  • 1h 11m 29s
  • 6.26 miles
  • 11m 25s /Mi

One down, marathon to go!

32*F start, but no wind.  NICE!

Friday - February 22

Packet pickup!

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

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

  • CASA Superhero Series (Run)
    10/11/2014 Cleburne, Texas
  • Rock 'n' Roll San Antonio Half Marathon (Run)
    12/7/2014 San Antonio, Texas

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals