HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 89FLow 73F
  • Temp: 86F
  • Hum: 55%
  • W: 8mph E
SATURDAY
Patchy rain nearby
High 89F
Low 74F
SUNDAY
Sunny
High 93F
Low 71F
MONDAY
Sunny
High 91F
Low 70F
TUESDAY
Partly Cloudy
High 86F
Low 67F

Monday - January 30

Bike
  • 48m 41s
  • 12.76 miles
  • 15.73 Mi/hr

Playing around on the new Slice!

Still sore but wanting to ride.  Getting a better feel for the bike now.  

  • Calories: 2456 From fat:453.39 (46.39g, 18.46%), From Carbs:1398.04 (321.83g, 56.92%), Protein:604.56 (139.17g, 24.62%)
  • Calories out: 2786 From lifestyle:2240, From activities:546, Net loss:-330
  • Health data: Hours slept: 9

Sunday - January 29

Sport
  • Foam Roll
  • 15m
OMG!  My calves are some kind of sore!!  Rest...

  • Calories out: 2277 From lifestyle:2277, From activities:0
  • Health data: Hours slept: 7

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

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