HelmoAlkou

Cleburne,TX 
Today
Sunny High 91FLow 75F
  • Temp: 73F
  • Hum: 90%
  • W: 8mph S
THURSDAY
Sunny
High 91F
Low 65F
FRIDAY
Sunny
High 80F
Low 63F
SATURDAY
Sunny
High 83F
Low 61F
SUNDAY
Sunny
High 88F
Low 71F

Wednesday - January 25

Run
  • 40m 19s
  • 4.00 miles
  • 10m 05s /Mi

1/2 mile WU
3.0 miles at race tempo (8:57)
1/2 mile CD

Strength
  • 20m

Shoulders: 2/2/2 tempo, 30 sec rest
(5) sets DB press, standing, alt
(4) sets side cable raises

Last night shift is OVER!  Seven day weekend.

Got in my 3.0 mile tempo run as part of my tapper this morning on the way home from work.  Rained ALL night so ran it on the treadmill.  Felt good!

  • Calories: 1779 From fat:401.05 (42.16g, 22.54%), From Carbs:1098.47 (259.85g, 61.75%), Protein:279.48 (66.11g, 15.71%)
  • Calories out: 2841 From lifestyle:2250, From activities:591, Net loss:-1062
  • Health data: Hours slept: 7

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

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