Cleburne,TX 
Today
Patchy rain nearby High 56FLow 44F
  • Temp: 46F
  • Hum: 93%
  • W: 8mph NNE
SATURDAY
Cloudy
High 55F
Low 42F
SUNDAY
Overcast
High 57F
Low 45F
MONDAY
Sunny
High 69F
Low 44F
TUESDAY
Partly Cloudy
High 60F
Low 39F
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
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
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
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
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%)

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
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals