HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 91FLow 74F
  • Temp: 74F
  • Hum: 86%
  • W: 0mph N
WEDNESDAY
Patchy rain nearby
High 92F
Low 76F
THURSDAY
Patchy rain nearby
High 88F
Low 73F
FRIDAY
Partly Cloudy
High 90F
Low 75F
SATURDAY
Partly Cloudy
High 92F
Low 75F

Thursday - January 19

Run
  • 57m 46s
  • 4.50 miles
  • 12m 50s /Mi

Nice easy recovery run. Probably a little longer than it should have been so that slow. HR in Z1

Strength
  • 25m

Chest:
(5) sets DB flat bench press
Triceps:
(6) sets Cable pushdowns
Abs:
(2) sets crunches on fitness ball

Sport
  • Stretching
  • 10m

Good night a work, if there is such a thing.  Running a recovery at the gym on the way home.  Work out some of this crampy feeling.

Good run, maybe a little long.  Got in some strength training, chest/tri/abs.  It's all good, shower and BED!

  • Calories: 2892 From fat:924.93 (103.62g, 31.98%), From Carbs:1455.99 (367.01g, 50.35%), Protein:511.09 (128.83g, 17.67%)
  • Calories out: 2941 From lifestyle:2224, From activities:716, Net loss:-49
  • Health data: Hours slept: 7

Wednesday - January 18

Run
  • 2h 34m 30s
  • 13.36 miles
  • 11m 34s /Mi

13 miles
11:23 min/mi
139 Avg HR
++++++++++++++++++
0.36 mile CD
18:23 min/mi
121 Avg HR

Sport
  • Stretching
  • 10m

Got lots of sleep last night.  Safety meeting this morning and start my night shift tonight.  Great endurance run today!!  Now errands and a nap to recover a little before heading back into work.

Edit: A little crampy feeling in legs, not really sore.

  • Calories: 2356 From fat:506.94 (56.76g, 21.52%), From Carbs:1175.43 (296.1g, 49.89%), Protein:673.63 (169.69g, 28.59%)
  • Calories out: 3779 From lifestyle:2190, From activities:1590, Net loss:-1423
  • Health data: Sleep: 5 Hours slept: 9 Overall Workout: 4

Tuesday - January 17

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

Monday - January 16

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

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
  • 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

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

  • CASA Superhero Series (Run)
    10/11/2014 Cleburne, Texas
  • Rock 'n' Roll San Antonio Half Marathon (Run)
    12/7/2014 San Antonio, Texas

Totals

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