Cleburne,TX 
Today
Sunny High 94FLow 76F
  • Temp: 88F
  • Hum: 46%
  • W: 4mph SSE
WEDNESDAY
Sunny
High 103F
Low 78F
THURSDAY
Partly Cloudy
High 101F
Low 78F
FRIDAY
Thundery outbreaks in nearby
High 100F
Low 76F
SATURDAY
Sunny
High 100F
Low 75F
Run
  • 21m 06s
  • 1.78 miles
  • 11m 51s /Mi

Run Base
Endurance
20
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.

It's the weekend!!

60*F, 90% humidity, no wind.

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

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

Off, let the tapper begin!!

Night shift
 

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
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
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

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
  • July's totals
  • June's totals
  • 2015 totals
  • 2014 totals