HelmoAlkou

Cleburne,TX 
Today
Patchy rain nearby High 97FLow 76F
  • Temp: 75F
  • Hum: 84%
  • W: 4mph SSE
SUNDAY
Sunny
High 98F
Low 78F
MONDAY
Sunny
High 97F
Low 78F
TUESDAY
Sunny
High 98F
Low 75F
WEDNESDAY
Sunny
High 99F
Low 75F

Saturday - January 21

Run
  • 56m 01s
  • 6.35 miles
  • 08m 49s /Mi

6 mile tempo run at zone 4+ for race simulation. Last run before tapper!

Night shift!  6 mile run this morning when I got home.  Strong wind so it was hard to get my tempo and HR steady.  It was a good run (race tempo) and beat my expectations.

I'm officially beginning my tapper now!  First HM is one week from... Right now!

  • Calories: 3067 From fat:474.68 (53.91g, 15.48%), From Carbs:1999.95 (511.09g, 65.21%), Protein:592.37 (151.38g, 19.31%)
  • Calories out: 2967 From lifestyle:2242, From activities:725, Net gain:100
  • Health data: Hours slept: 7

Friday - January 20

Bike
  • 1h 30m 01s
  • -----
  • -----

Nice spin after work. Mostly steady state but some out of the saddle.

Went to gym again on the way home.  Turn a one hour spin into 1.5 hours, it felt good.  Except for that stationary bike saddle of course!  Didn't get into the bed until 10am but slept good, up at 3:30 with the alarm.

Diet is coming around.  Sure hard to get 70% carbs when you've eaten for muscle gain for years.  Cut out the eggs and replace with oat meal and toast was a big help.

  • Calories: 3100 From fat:525.61 (59.8g, 16.96%), From Carbs:2155.7 (551.82g, 69.54%), Protein:418.69 (107.18g, 13.51%)
  • Calories out: 3225 From lifestyle:2217, From activities:1008, Net loss:-125
  • Health data: Hours slept: 8

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

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