HelmoAlkou

Cleburne,TX 
Today
Sunny High 98FLow 78F
  • Temp: 97F
  • Hum: 33%
  • W: 9mph SSE
THURSDAY
Sunny
High 100F
Low 77F
FRIDAY
Sunny
High 99F
Low 79F
SATURDAY
Sunny
High 100F
Low 78F
SUNDAY
Sunny
High 100F
Low 79F

Tuesday - January 24

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

Monday - January 23

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

Sunday - January 22

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%)

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

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