HelmoAlkou

Cleburne,TX 
Today
Sunny High 80FLow 60F
  • Temp: 46F
  • Hum: 93%
  • W: 0mph N
SUNDAY
Patchy rain nearby
High 82F
Low 60F
MONDAY
Cloudy
High 83F
Low 63F
TUESDAY
Sunny
High 83F
Low 55F
WEDNESDAY
Sunny
High 82F
Low 62F

Thursday - January 5

Run
  • 32m 10s
  • 3.00 miles
  • 10m 43s /Mi

Steady state on treadmill
0.5m wu @ 4.5 or 13:3 m/m, HR133
2.0m wo @ 6.6 or 9:03 m/m, HR158
0.5m cd @ 4.5 or 13:3 m/m, HR133

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Alternate DB Press
    6
    10
    15
    20
    45
  • CHEST - Pec deck
    6
    10
    15
    40
    50
  • TRICEPS - Pulley pushdown
    6
    12
    20
    70
    100

Strength training = 30-60 seconds rest between sets, 2/2/2 tempo.

Sport #1
  • Foam Roll
  • 20m
Sport #2
  • Stretching
  • 10m
Full stretch and roam roll and some balance work first off.  Then strength training (back/biceps) and 3 miles on the treadmill, steady state.

  • Calories: 3378 From fat:1331.57 (146.46g, 39.42%), From Carbs:1344.65 (332.77g, 39.81%), Protein:701.78 (173.68g, 20.78%)
  • Calories out: 3096 From lifestyle:2229, From activities:867, Net gain:282
  • Health data: Hours slept: 8

Wednesday - January 4

Run
  • 2h 16m 18s
  • 11.50 miles
  • 11m 51s /Mi

Zone 2 working on the endurance base!

First day off!!!  Getting in my long run the the day, 11 miles.  Feel good, eight hours of sleep (needed), solid breakfast, recovery drink.

Running some errands and putting up Christmas!

5pm - Okay, a little tired from my run.  Got some work done around the house and cooking supper for the fam!

  • Calories: 2107 From fat:589.05 (65g, 27.96%), From Carbs:918.24 (227.98g, 43.58%), Protein:599.71 (148.9g, 28.46%)
  • Calories out: 3600 From lifestyle:2215, From activities:1385, Net loss:-1493
  • Health data: Hours slept: 8

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

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

  • Chisholm Trail Parkway, Run & Ride (Run)
    5/10/2014 Fort Worth, Texas
  • Chisholm Trail Parkway, Run & Ride (Cycle)
    5/10/2014 Fort Worth, Texas
  • Kerrville Triathlon - Half Iron Course (Triathlon)
    9/28/2014 Kerrville, Texas

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals