HelmoAlkou

Cleburne,TX 
Today
Sunny High 99FLow 75F
  • Temp: 80F
  • Hum: 76%
  • W: 9mph SSE
THURSDAY
Sunny
High 99F
Low 75F
FRIDAY
Sunny
High 99F
Low 76F
SATURDAY
Partly Cloudy
High 91F
Low 75F
SUNDAY
Patchy rain nearby
High 91F
Low 73F

Tuesday - February 5

Run
  • 57m 59s
  • 6.01 miles
  • 09m 39s /Mi

Raise LT
Race Specific
60
10' wu, 10' cd. 5x5' at LT w/3' recovery.
****

Key note: it is 70 deg F with little wind, woot!

1) 05m 01s; 0.69 miles; 07m 14s/mile; avg 174; max 180
2) 05m 13s; 0.69 miles; 07m 32s/mile; avg 176; max 179
3) 05m 05s; 0.66 miles; 07m 42s/mile; avg 174; max 180
4) 05m 03s; 0.64 miles; 07m 55s/mile; avg 175; max 179
5) 05m 01s; 0.64 miles; 07m 53s/mile; avg 175; max 179

Avg per lap: 7m 39s/mile; 174.8 HR

Feb 1st results, 4 laps:
Avg per lap: 7m 14s/mile; 170.25 HR

First day in a LONG time the wind wasn't blowing 20-30 mph!  Very nice!

Night shift!  TGIF

Monday - February 4

Sport #1
  • Foam Roll
  • 15m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Sport #2
  • Stretching
  • 10m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Sport #3
  • Yoga
  • 10m

Myofascial release. Yes! I needed that!
My Yoga Studio: Balance and Peace

Night shift.  Didn't sleep that well.

  • Health data: Sleep: 2

Sunday - February 3

Off, let the tapper begin!!

Night shift
 

Saturday - February 2

Run
  • 1h 21m 03s
  • 7.31 miles
  • 11m 05s /Mi

Strength
800s
85
10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.
+++++
I'm' using 1/2 mile instead of 800y. Completed on track.

Here's how I interpret this:
I'm planning on a 4 hr marathon so my pace here should be a 8:00 min/mile. I couldn't remember the rest period so I guessed at 2 minutes, which now I see is half the rest time in the plan. I think this is fine because my heart rate was down well below aerobic after 2 min rest.

01) 04m 11s; 0.52 miles; 08m 07s/mile; 154; 164
02) 04m 11s; 0.51 miles; 08m 08s/mile; 155; 166
03) 04m 10s; 0.52 miles; 08m 03s/mile; 155; 170
04) 04m 08s; 0.52 miles; 08m 01s/mile; 159; 171
05) 04m 06s; 0.51 miles; 07m 59s/mile; 162; 172
06) 04m 12s; 0.52 miles; 08m 07s/mile; 160; 170
07) 04m 06s; 0.51 miles; 07m 58s/mile; 160; 170
08) 04m 12s; 0.52 miles; 08m 04s/mile; 157; 168
09) 04m 08s; 0.52 miles; 07m 59s/mile; 158; 167
10) 04m 11s; 0.51 miles; 08m 08s/mile; 154; 164

Average HR per lap: 157.4

Easy workout, imho.

  • Health data: Sleep: 3

Friday - February 1

Run
  • 50m 44s
  • 5.28 miles
  • 09m 37s /Mi

Raise LT
Race Specific
50
10' wu, 10' cd. 4x5' at LT w/3' recovery.
+++++

1) 05m 02s; 0.71 miles; 07m 08s/mile; avg 169; max 177
2) 05m 01s; 0.71 miles; 07m 05s/mile; avg 171; max 179
3) 05m 01s; 0.69 miles; 07m 14s/mile; avg 171; max 177
4) 05m 01s; 0.67 miles; 07m 29s/mile; avg 170; max 177

Avg per lap: 7m 14s/mile; 170.25 HR

The results are kind of misleading. Lap three and lap four had increasingly steeper hills respectively. Thus the slower pace.

Night shift!

  • Health data: Sleep: 3

Thursday - January 31

Run
  • 32m 01s
  • 2.91 miles
  • 11m /Mi

Run Base
Endurance
30
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.
+++
Kept my HR aerobic, under 140, Z1. Windy!!

Night shift!  Only 4 hours sleep...blah!

  • Health data: Sleep: 2

Wednesday - January 30

Run
  • 3h 20m 10s
  • 20.07 miles
  • 09m 58s /Mi

Run Base
Endurance
210
Run 3:30. First 30' are Z1 - then run race pace for 65' - mid Z2 - then Z1 for 5', then 65' again at mid Z2, then 10 Z3, and then 30' cool down very easy.
+++
Only did 20" WU, forgot and I didn't hit Z3 at all. Here's how it went:

20"; 12:00 pace; 1.67 miles; 128 AvgHR; 137 MaxHR
60"; 10:31 pace; 5.71 miles; 140 AvgHR; 148 MaxHR
60"; 10:00 pace; 6.00 miles; 142 AvgHR; 149 MaxHR
30"; 09:31 pace; 6.30 miles; 143 AvgHR; 150 MaxHR
30"; 12:00 pace; 1.67 miles; 141 AvgHR; 150 MaxHR

Sport
  • Stretching
  • 10m

This was very interesting to me.  Yes, it was done on a treadmill, controlled environment, but the difference in heart rates between a 10:30 pace and a 09:31 was almost nothing.  I really thought the 09:30 pace would have averaged low 150's.

Drank 24 oz of Gatorade and 24 oz of water.  Also took a total of five salt tabs.

I was tired after the workout and glad when it ended, lol.  Stretched good, recovery drink, big salad, now a long nap before I start night shift.  Yippee!

HelmoAlkou's Training Log


 February 2013 
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Volume

Time
Distance

Actual vs Planned

Time

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Totals

  • September's totals
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  • 2014 totals
  • 2013 totals