HelmoAlkou

Cleburne,TX 
Today
Sunny High 99FLow 78F
  • Temp: 78F
  • Hum: 77%
  • W: 12mph S
WEDNESDAY
Sunny
High 98F
Low 79F
THURSDAY
Sunny
High 98F
Low 79F
FRIDAY
Sunny
High 99F
Low 80F
SATURDAY
Patchy rain nearby
High 99F
Low 78F

Wednesday - January 11

Geez, last day of working day shift.  I'm so ready to get out of here.  Family time and church choir tonight so I won't get much done.  Looking forward to tomorrow, 12 mile run!

  • Calories: 2561 From fat:764.56 (86.08g, 29.85%), From Carbs:1248.54 (316.29g, 48.75%), Protein:547.9 (138.8g, 21.39%)
  • Calories out: 2294 From lifestyle:2294, From activities:0, Net gain:267
  • Health data: Hours slept: 6

Tuesday - January 10

Run
  • 59m 01s
  • 6.31 miles
  • 09m 21s /Mi

0.5 mile warm up
5.5 miles @ HR Zone 4
0.31 miles cool down

Day shift!  This working two day shifts in a row is cramping my style!  Got in a run on the treadmill.  Was going to suck it up and run in the hard wind and light rain but my wife was going to the gym, so I joined her!  Good workout overall.

  • Calories: 2894 From fat:688.9 (75.19g, 23.8%), From Carbs:1423.92 (349.7g, 49.2%), Protein:781.18 (191.85g, 26.99%)
  • Calories out: 3010 From lifestyle:2270, From activities:740, Net loss:-116
  • Health data: Hours slept: 6

Monday - January 9

Day shift and rain.  Good day for REST!

  • Calories: 2232 From fat:617.09 (68.72g, 27.65%), From Carbs:1164.37 (291.73g, 52.17%), Protein:450.54 (112.88g, 20.19%)
  • Calories out: 2302 From lifestyle:2302, From activities:0, Net loss:-70
  • Health data: Hours slept: 6.5

Sunday - January 8

Run
  • 52m 59s
  • 5.04 miles
  • 10m 31s /Mi

0.5 mile intervals, Z2 to Z4 and back over 5 miles.

Back to work, day shift again.  Have scheduled a 5 mile fartlek run tonight when I get home.

  • Calories: 2251 From fat:824.34 (93.76g, 36.62%), From Carbs:1025.62 (262.47g, 45.56%), Protein:401.05 (102.63g, 17.82%)
  • Calories out: 2863 From lifestyle:2262, From activities:601, Net loss:-612
  • Health data: Hours slept: 8

Saturday - January 7

Run
  • 52m 12s
  • 5.12 miles
  • 10m 12s /Mi

0.5m WU
4 x 1.0m intervals, Zone 4, 2 min rest
0.5m CD

Strength
  • 35m

30-60 second rest between sets, 2/2/2 tempo. Curls done standing one legged on a 1/2 ball for balance.

Sport
  • Stretching
  • 15m

Legs and lats

Good day!  My wife and I went to the gym and then to the track for some intervals.  The north wind picked up and it's finally starting to feel like winter, 45 deg!!  Haha!

Horrible eating day!  I'm ashamed Cry.

  • Calories: 2666 From fat:1506.38 (449g, 56.5%), From Carbs:843.51 (565.7g, 31.64%), Protein:316.11 (212g, 11.86%)
  • Calories out: 3094 From lifestyle:2226, From activities:867, Net loss:-428
  • Health data: Hours slept: 9

Friday - January 6

Swim
  • 30m 48s
  • 1400.00 yards
  • 02m 12s /100 yards

700y Endurance pace
100y left arm
100y right arm
500y endurance pace

IMPORTANT SWIM NOTE:  This is the third time I've had to scramble to the side of the pool and rest to keep from puking!  Seems all three, at least two, times have been after coming off night shift and swimming on the way home.  I ate pizza last night at work (shame, shame) 8 hours before my swim.  I did have a few cups of coffee within one hour of swimming.

It took me a couple of years to realize I was getting motion sickness while scuba diving back in the mid to late 90's.  The only time in my life I've experienced it.  I hope this is not the same thing.

  • Calories: 1160 From fat:271.31 (30g, 23.39%), From Carbs:483.13 (120.2g, 41.65%), Protein:405.56 (100.9g, 34.96%)
  • Calories out: 2750 From lifestyle:2467, From activities:283, Net loss:-1590
  • Health data: Hours slept: 4

Thursday - January 5

Run
  • 32m 10s
  • 3.00 miles
  • 10m 43s /Mi

Steady state on treadmill
0.5m wu @ 4.5 or 13:3 m/m, HR133
2.0m wo @ 6.6 or 9:03 m/m, HR158
0.5m cd @ 4.5 or 13:3 m/m, HR133

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Alternate DB Press
    6
    10
    15
    20
    45
  • CHEST - Pec deck
    6
    10
    15
    40
    50
  • 6
    12
    20
    70
    100

Strength training = 30-60 seconds rest between sets, 2/2/2 tempo.

Sport #1
  • Foam Roll
  • 20m
Sport #2
  • Stretching
  • 10m
Full stretch and roam roll and some balance work first off.  Then strength training (back/biceps) and 3 miles on the treadmill, steady state.

  • Calories: 3378 From fat:1331.57 (146.46g, 39.42%), From Carbs:1344.65 (332.77g, 39.81%), Protein:701.78 (173.68g, 20.78%)
  • Calories out: 3096 From lifestyle:2229, From activities:867, Net gain:282
  • Health data: Hours slept: 8

HelmoAlkou's Training Log


 January 2012 
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

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals