HelmoAlkou

my training blog my training calendar my training reports Planned training log

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Thursday - May 22

Run

1h 03m 47s
5.94 miles
10m 44s /Mi

WU: 10' @ Z1
MS: 10 x 3' @ Z3 then 2' @ CD, rinse and repeat

Sometimes walked on the 2' CD later in the workout. Definitely summer with HR much higher than normal. 91*F when done.

Calories out: 3415 From lifestyle:2699, From activities:716

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Wednesday - May 21

Run

1h 11m 34s
6.84 miles
10m 27s /Mi

15 min @ Z1
45 min @ Z2
11 min @ Z1

Calories out: 3496 From lifestyle:2693, From activities:804

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Tuesday - May 20

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Monday - May 19

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
GENERAL -
3
8
12
0
0
ABS - Obliques
2
16
16
0
0
BACK - Lateral pull-downs
6
10
10
70
70
CHEST - Flat Dumbell Press
7
8
10
20
50
CORE - Prone Planks
2
60
60
0
0
SHOULDERS - Alternate Seated DB Press (FB)
4
10
10
10
25

Chop and lift obliques.
Plank is (1) two minute set

Calories out: 3017 From lifestyle:2713, From activities:303

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Sunday - May 18

Purchased a Garmin 910XT for $299 on TriSports.com.

Calories out: 2749 From lifestyle:2749, From activities:0

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Saturday - May 17

Run

31m 52s
2.99 miles
10m 39s /Mi

hmmmm:

1; 16m 06s; 1.50 miles; 10m 44s /mile; AvgHr 130; MaxHr 154;
2; 15m 46s; 1.49 miles; 10m 35s /mile; AvgHr 158; MaxHr 161;

Okay. My HR Zones on BT isn't the same as the HR Zones on my Garmin.

Calories out: 3082 From lifestyle:2724, From activities:358

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Friday - May 16

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
GENERAL - BALANCE
1
1
1
0
0
GENERAL - FOAM ROLL
1
1
1
0
0
GENERAL - STRETCHING
1
1
1
0
0
CORE - Crunches (FB)
2
10
10
0
0
CORE - Hip Complex Stabilization, Bands
4
15
15
0
0
CORE - Prone Planks
2
60
60
0
0
CORE - Side Plank Crunch
2
8
8
0
0
CORE - Side Planks
2
30
30
0
0
LEGS - 2 Leg Squats
3
10
10
75
85
LEGS - Crab Walk w/Bands
4
8
8
0
0

Stretch: full body
Foam Roll: legs - wow! I need this!
Squats
Crab Walk
Hip Stab Bands
Balance: hop on 1/2 ball, then stand on it and bounce a ball
Core
Abs/Obliq

Damn that felt good!! REALLY need more time on muscle correction and balance. Put it off way too long.