HelmoAlkou

Cleburne,TX 
Today
Sunny High 87FLow 66F
  • Temp: 84F
  • Hum: 45%
  • W: 6mph S
SATURDAY
Sunny
High 91F
Low 64F
SUNDAY
Sunny
High 87F
Low 63F
MONDAY
Sunny
High 84F
Low 65F
TUESDAY
Patchy rain nearby
High 83F
Low 60F

Thursday - February 7

Run
  • 45m 41s
  • 3.82 miles
  • 11m 58s /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.

Toss out HR.  Monitor was dry and not getting a good reading.  Lots of wind, again!

Not feeling good day, blah!

Wednesday - February 6

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.

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

HelmoAlkou's Training Log


 February 2013 
SunMonTueWedThuFriSat
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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