HelmoAlkou

Cleburne,TX 
Today
Sunny High 99FLow 77F
  • Temp: 93F
  • Hum: 50%
  • W: 12mph SE
WEDNESDAY
Sunny
High 99F
Low 78F
THURSDAY
Sunny
High 98F
Low 75F
FRIDAY
Sunny
High 98F
Low 79F
SATURDAY
Patchy rain nearby
High 92F
Low 76F

Thursday - December 29

Run #1
  • 36m 53s
  • 3.72 miles
  • 09m 55s /Mi

1 mile wu
(4) 1/2 mile intervals with 2 minute rest. Screwed up my cool down, ran it like an interval.

Run #2
  • 06m 02s
  • 0.47 miles
  • 12m 50s /Mi

cool down

Day shift.  I hope to get a good interval workout tonight on the track.  I think there's a BB game at the school so the track lights should be on.  If not, heck it's just a track!

Skipping weight training altogether this week.  Friday I'll stop by the gym on the way home for some short swim and spin intervals.  Last run of the week on Saturday when I get home.  Then life is back to what I call normal....

  • Calories out: 3275 From lifestyle:2757, From activities:518
  • Health data: Hours slept: 7

Wednesday - December 28

Day shift!  I really hope to get something in this evening but not optimistic.

edit: date night with my wife, no kids!  Laughing

  • Calories out: 2809 From lifestyle:2809, From activities:0
  • Health data: Hours slept: 6

Tuesday - December 27

Run
  • 1h 21m 10s
  • 8.19 miles
  • 09m 55s /Mi

Long run of the week, light week before last build and tapper. Good stretching prior to run and after!

Bike
  • 30m 01s
  • -----
  • -----

Indoor spin!

I've missed two strength workouts so far this week.  Start day shift tomorrow so it will be tough trying to catch up in the evenings on the way home!

  • Calories out: 4028 From lifestyle:2680, From activities:1349
  • Health data: Hours slept: 9

Monday - December 26

Run
  • 39m 29s
  • 4.15 miles
  • 09m 31s /Mi

Light run, no real target

Easy run with no real target.  Last light week, next three weeks starts the climb to my first 1/2 marathon with the four and last week being a tapper.

  • Calories out: 3219 From lifestyle:2729, From activities:490
  • Health data: Hours slept: 9

Sunday - December 25

Christmas Day

Saturday - December 24

Christmas Eve!

Friday - December 23

Run
  • 29m 29s
  • 3.23 miles
  • 09m 08s /Mi

fartlek run.
1/2 WU
1/2 Sprint
1/2 Recovery
1/2 Sprint
1/2 Recovery
1/2 Sprint
0.23 on CD

Ran about 5:30pm, windy and cool (44 deg).  A little tired from shopping and running around all day.  Was planning a 4-5 mile, passed the house at 3.23 and said, what the heck.

  • Calories out: 3129 From lifestyle:2761, From activities:369
  • Health data: Hours slept: 7

HelmoAlkou's Training Log


 December 2011 
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 29 30 31
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals