Cleburne,TX 
Today
Sunny High 72FLow 58F
  • Temp: 62F
  • Hum: 85%
  • W: 14mph SSE
FRIDAY
Light rain shower
High 74F
Low 61F
SATURDAY
Light rain shower
High 67F
Low 57F
SUNDAY
Sunny
High 73F
Low 46F
MONDAY
Sunny
High 60F
Low 45F
Sport #1
  • Foam Roll
  • 20m
Sport #2
  • Stretching
  • 15m

Night Shift, one more!

Day of rest, again.  I'm missing my workouts during this tapper!

  • Calories: 1498 From fat:290.38 (32.4g, 19.38%), From Carbs:937.38 (235.35g, 62.58%), Protein:270.23 (67.85g, 18.04%)
  • Calories out: 2323 From lifestyle:2280, From activities:43, Net loss:-825
  • Health data: Hours slept: 6
Run
  • 35m 36s
  • 4.17 miles
  • 08m 32s /Mi

4 mile race tempo run, first and longest in tapper week.

Night Shift!

Keeping diet on track, longest run of tapper week today.  Started off quick, need to watch that!!  I think I have 2-3 miles scheduled for Wed. and 1.5 miles on Friday.  1/2 Mary on Saturday!

PS - scheduled bike pick up and full fit test Friday morning at 10am, rock on!

  • Calories: 2431 From fat:559.39 (63.3g, 23.01%), From Carbs:1311.37 (333.88g, 53.94%), Protein:560.24 (142.64g, 23.05%)
  • Calories out: 2712 From lifestyle:2251, From activities:460, Net loss:-281
  • Health data: Hours slept: 7

Night shift!

First day of tapper, I'm ready to rest Wink

  • Calories: 2166 From fat:448.68 (51.74g, 20.71%), From Carbs:1380.79 (358.28g, 63.75%), Protein:336.53 (87.32g, 15.54%)
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
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
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
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

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
  • October's totals
  • 2014 totals
  • 2013 totals