HelmoAlkou

Cleburne,TX 
Today
Sunny High 101FLow 75F
  • Temp: 95F
  • Hum: 39%
  • W: 16mph NE
TUESDAY
Partly Cloudy
High 98F
Low 76F
WEDNESDAY
Sunny
High 96F
Low 73F
THURSDAY
Patchy rain nearby
High 85F
Low 68F
FRIDAY
Sunny
High 85F
Low 72F

Saturday - January 28

Run
  • 1h 44m 36s
  • 13.24 miles
  • 07m 54s /Mi

First 1/2 marathon!

First 1/2 marathon, 24th Annual Lake Benbrook.  Race went very well, better than expected.  Strong North wind was an issue on the second half (out and back) but I managed to keep my pace.  Heart rate was average zone 4.4 just were I wanted it.  But the pace was much faster than I anticipated or that earlier training lead on.  My legs got really tired after the 9 mile mark and wiped out by mile 12.  I'm very pleased with my performance today and look forward to my next 1/2 in four weeks at the Cowtown.

  • Calories: 394 From fat:62.59 (7.25g, 15.89%), From Carbs:285.12 (74.3g, 72.36%), Protein:46.29 (12.06g, 11.75%)
  • Calories out: 3809 From lifestyle:2220, From activities:1588, Net loss:-3415
  • Health data: Hours slept: 8

Friday - January 27

Run
  • 12m 28s
  • 1.50 miles
  • 08m 19s /Mi

Race tempo run...last day of tapper. Race tomorrow.

Bike
  • 33m 25s
  • 9.11 miles
  • 16.36 Mi/hr

FIRST RIDE ON SLICE 5

Sport
  • Stretching
  • 10m

I know, I know!!  I shouldn't have ridden my brand new 2011 Cannondale Slice 5 on the last day of my 1/2 marathon tapper!  But damn it!

  • Calories: 1629 From fat:513.04 (53.7g, 31.49%), From Carbs:821.08 (193.37g, 50.4%), Protein:294.88 (69.45g, 18.1%)
  • Calories out: 2900 From lifestyle:2245, From activities:655, Net loss:-1271
  • Health data: Hours slept: 7

Thursday - January 26

Bike
  • 1h 15m
  • -----
  • -----

Nice and easy (or at least I tried) ride around town running errands.

Nice day off.  My son's Jeep made noise this morning so he took my truck.  Doing errands on my Trek!!

Note:  Failed to meet my nutrition calories yesterday and dropped 1.2 pounds over night.  Kinda did it on purpose just to see, I was right.  Trying to hold 166 for race day Saturday.

  • Calories: 2513 From fat:495.93 (50.25g, 19.73%), From Carbs:1528.77 (348.53g, 60.83%), Protein:488.29 (111.32g, 19.43%)
  • Calories out: 3054 From lifestyle:2217, From activities:837, Net loss:-541
  • Health data: Hours slept: 9

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%)

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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals