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

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

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

Totals

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