HelmoAlkou

Cleburne,TX 
Today
Sunny High 87FLow 66F
  • Temp: 63F
  • Hum: 77%
  • W: 6mph SSE
SATURDAY
Sunny
High 91F
Low 64F
SUNDAY
Sunny
High 87F
Low 63F
MONDAY
Sunny
High 84F
Low 65F
TUESDAY
Patchy rain nearby
High 83F
Low 60F

Tuesday - January 3

Bike
  • 45m 01s
  • -----
  • -----

High zone 3 steady state.

It's my Friday, the last day of day shift for a while!

I'm changing my spin to tonight and my swim to later in the week so my wife can join me.  Looking forward to my 11 mile run tomorrow morning!  And sleeping past 4:15am!!!

  • Calories: 2338 From fat:813.3 (90.12g, 34.79%), From Carbs:880.8 (219.61g, 37.67%), Protein:643.9 (160.54g, 27.54%)
  • Calories out: 3271 From lifestyle:2758, From activities:514, Net loss:-933
  • Health data: Hours slept: 5.5

Monday - January 2

Run
  • 38m 17s
  • 4.16 miles
  • 09m 12s /Mi

Nice Tempo (80%) run after work.

Day shift.  Had a nice run after work.  Started monitoring nutrition today, back on track!

  • Calories: 2440 From fat:604.13 (61.54g, 24.76%), From Carbs:1127.64 (258.46g, 46.21%), Protein:708.23 (162.33g, 29.03%)
  • Calories out: 3244 From lifestyle:2763, From activities:481, Net loss:-804
  • Health data: Hours slept: 6

Sunday - January 1

So here we are, day one of 2012 and I'm off to work.  Nothing planned today but this is my last couple of weeks of loading before my first 1/2 marathon, 1/28/2012 in Benbrook.  Although it's my first, I never have been one to just plan on finishing. Wink

  • Calories out: 2794 From lifestyle:2794, From activities:0
  • Health data: Hours slept: 6

Saturday - December 31

Friday - December 30

Swim
  • 17m 27s
  • 700.00 yards
  • 02m 29s /100 yards

200y WU
6 x 50y Sprints on 1 minute intervals
200y CD

Bike
  • 25m 01s
  • -----
  • -----

Spinning, up and down HR

Day shift, tough day.  But I finally got some more spin and pool time.  Last workout of 2012!

  • Calories out: 3216 From lifestyle:2769, From activities:446
  • Health data: Hours slept: 6

Thursday - December 29

Run #1
  • 36m 53s
  • 3.72 miles
  • 09m 55s /Mi

1 mile wu
(4) 1/2 mile intervals with 2 minute rest. Screwed up my cool down, ran it like an interval.

Run #2
  • 06m 02s
  • 0.47 miles
  • 12m 50s /Mi

cool down

Day shift.  I hope to get a good interval workout tonight on the track.  I think there's a BB game at the school so the track lights should be on.  If not, heck it's just a track!

Skipping weight training altogether this week.  Friday I'll stop by the gym on the way home for some short swim and spin intervals.  Last run of the week on Saturday when I get home.  Then life is back to what I call normal....

  • Calories out: 3275 From lifestyle:2757, From activities:518
  • Health data: Hours slept: 7

Wednesday - December 28

Day shift!  I really hope to get something in this evening but not optimistic.

edit: date night with my wife, no kids!  Laughing

  • Calories out: 2809 From lifestyle:2809, From activities:0
  • Health data: Hours slept: 6

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

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals