Cleburne,TX 
Today
Sunny High 62FLow 39F
  • Temp: 61F
  • Hum: 27%
  • W: 12mph NNW
THURSDAY
Sunny
High 60F
Low 43F
FRIDAY
Sunny
High 64F
Low 53F
SATURDAY
Sunny
High 74F
Low 62F
SUNDAY
Sunny
High 75F
Low 57F
Swim
  • 41m 43s
  • 2000.00 yards
  • 02m 05s /100 yards

Good swim. To address the nausea issue I swim 500 yards and sat on the side of the pool for 1-2 minutes then continued another 500, rest, and so on. Seemed to work okay, felt a little sick but nothing I couldn't suck down and keep going.

Strength
  • 25m

Back and Biceps. 30 seconds rest between sets, slow tempo, high reps.
(1) set pull ups
(4) sets of pull downs, alt
(4) sets seated row, alt
(6) sets cable curls, alt

Sport #1
  • Foam Roll
  • 15m
Sport #2
  • Stretching
  • 10m
Night Shift!  Had a good endurance swim this morning after work.  I hope to hit the gym for some upper body strength work later in the day.  I'm off tonight but start my regular night shift (7 nights) tomorrow (Wed.) night.  Now for that breakfast I've got cooking!!

  • Calories: 1644 From fat:437.62 (48.71g, 26.62%), From Carbs:803.87 (201.32g, 48.9%), Protein:402.51 (100.8g, 24.48%)
  • Calories out: 2823 From lifestyle:2247, From activities:576, Net loss:-1179
  • Health data: Hours slept: 7
Run
  • 53m 52s
  • 5.92 miles
  • 09m 06s /Mi

Race tempo run, HR Z4. After working night shift.

Night shift.  Got eight hours sleep total but it came in the form of (2) four hour naps.  I'll take it!

I had a good tempo run after work this morning, better pace/HR than I expected.

Distance: 5.5 miles
Avg Pace:  8:42
Avg HR: 159 (Z4.1)

My HM goal is 2 hrs.  I will need a pace of 9 min/mi.  We're looking good!

  • Calories: 2640 From fat:1044.87 (115.43g, 39.58%), From Carbs:890.11 (221.25g, 33.72%), Protein:705.02 (175.24g, 26.71%)
  • Calories out: 2916 From lifestyle:2248, From activities:668, Net loss:-276
  • Health data: Hours slept: 8

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
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
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
  • 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
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
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

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    
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • November's totals
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  • 2013 totals