HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 76FLow 59F
  • Temp: 70F
  • Hum: 60%
  • W: 11mph SSE
MONDAY
Patchy light drizzle
High 80F
Low 64F
TUESDAY
Sunny
High 80F
Low 63F
WEDNESDAY
Cloudy
High 85F
Low 61F
THURSDAY
Patchy light rain in area with thunder
High 87F
Low 67F

Sunday - January 15

Back on night shift for two nights, one off, seven on.  Geez, it's killer!  Missed my first run of the week because I chose to eat Mexican food and sit on my butt watching football.  So, 6am run when I get off work in the morning.

Will sneak off and get in some stretching in tonight.  Feeling a little tight.

Not entering nutrition for the day.  No telling what the Mexican food was...

  • Calories: 860 From fat:349.62 (39g, 40.65%), From Carbs:375.32 (94.2g, 43.64%), Protein:135.07 (33.9g, 15.71%)
  • Calories out: 2290 From lifestyle:2290, From activities:0, Net loss:-1430
  • Health data: Hours slept: 7

Saturday - January 14

Run
  • 50m 49s
  • 4.48 miles
  • 11m 20s /Mi

Recovery run, nice and easy.

Sport
  • Foam Roll
  • 30m

Really needed!!! Ouch!

Got called in to work, day shift.  Finally got home for a recovery run and some football playoffs!  Church tomorrow AM, race tempo run, then back on night shift, woot!

  • Calories: 2802 From fat:871.67 (96.76g, 31.11%), From Carbs:1302.12 (325.23g, 46.47%), Protein:628.21 (156.91g, 22.42%)
  • Calories out: 2848 From lifestyle:2270, From activities:578, Net loss:-46
  • Health data: Hours slept: 5.5

Friday - January 13

Swim
  • 25m 37s
  • 1050.00 yards
  • 02m 26s /100 yards

400y warm up
8 x 50y sprints - all out!
250y cool down
(about to puke!)

Bike
  • 48m 30s
  • -----
  • -----

Total Destruction, and it was!

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    3
    8
    10
    0
    0
  • ABS - Crunches
    4
    0
    0
    0
    0
  • ABS - Crunches
    4
    8
    15
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    8
    10
    0
    0
  • ABS - Medicine Ball Twist
    4
    25
    25
    18
    18
  • CHEST - Flat Bench Press
    5
    8
    10
    65
    135
  • TRICEPS - Pulley pushdown
    4
    8
    10
    60
    90

Crunches done on exercise ball, no weight. Chest and Triceps were done later in the day after rest.

Sport #1
  • Foam Roll
  • 20m
Sport #2
  • Stretching
  • 15m

Swim and spin today with a little strength training between.  My list of real life task keeps growing!

Great ab and core work between swim and spin.  Myofascal release with foam roll (need more of that on legs) and a real good stretching set.  Taking my daughter and her friend to the gym after school, this could be fun!

  • Calories: 3411 From fat:1509.77 (165.98g, 44.26%), From Carbs:1016.64 (251.48g, 29.8%), Protein:884.59 (218.81g, 25.93%)
  • Calories out: 3315 From lifestyle:2221, From activities:1094, Net gain:96
  • Health data: Hours slept: 8

Thursday - January 12

Run
  • 2h 18m 40s
  • 12.09 miles
  • 11m 28s /Mi

Had a split in the middle (pee break) and a 0.09 at the end. Totals w/o splits:
time: 2'14.57"
miles: 12.0
ave pace: 11:17
ave HR: 136

Sport
  • Stretching
  • 20m

Good all over stretch mixed with a little Yoga.

Cold (34) and very windy outside.  Got in my endurance run early.  Running some errands and playing catch up on the honey-do list.  Plan on spending more time stretching and foam roll tonight.

Edit: Didn't get in the the foam roll, family game night instead.  Also on a nutrition note, my wife made one of her soups tonight.  It would be way to much work attempting to put that in the nutrition log.

Nutrition note: Not willing to take the time to calculate my wife's fantastic soup!!

  • Calories: 1591 From fat:228.15 (25.62g, 14.34%), From Carbs:831.08 (209.95g, 52.24%), Protein:531.77 (134.34g, 33.42%)
  • Calories out: 3672 From lifestyle:2206, From activities:1466, Net loss:-2081
  • Health data: Hours slept: 8

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

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/27/2014 Waco, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals