HelmoAlkou

Cleburne,TX 
Today
Sunny High 97FLow 77F
  • Temp: 85F
  • Hum: 57%
  • W: 7mph SSE
THURSDAY
Sunny
High 100F
Low 77F
FRIDAY
Sunny
High 99F
Low 75F
SATURDAY
Sunny
High 100F
Low 79F
SUNDAY
Sunny
High 100F
Low 79F

Saturday - January 7

Run
  • 52m 12s
  • 5.12 miles
  • 10m 12s /Mi

0.5m WU
4 x 1.0m intervals, Zone 4, 2 min rest
0.5m CD

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    4
    8
    8
    115
    155
  • BACK - Lateral pull-downs
    6
    8
    11
    90
    169
  • BACK - Seated row
    6
    6
    12
    60
    120
  • BICEPS - DB Curls Alternating
    6
    8
    12
    15
    25

30-60 second rest between sets, 2/2/2 tempo. Curls done standing one legged on a 1/2 ball for balance.

Sport
  • Stretching
  • 15m

Legs and lats

Good day!  My wife and I went to the gym and then to the track for some intervals.  The north wind picked up and it's finally starting to feel like winter, 45 deg!!  Haha!

Horrible eating day!  I'm ashamed Cry.

  • Calories: 2666 From fat:1506.38 (449g, 56.5%), From Carbs:843.51 (565.7g, 31.64%), Protein:316.11 (212g, 11.86%)
  • Calories out: 3094 From lifestyle:2226, From activities:867, Net loss:-428
  • Health data: Hours slept: 9

Friday - January 6

Swim
  • 30m 48s
  • 1400.00 yards
  • 02m 12s /100 yards

700y Endurance pace
100y left arm
100y right arm
500y endurance pace

IMPORTANT SWIM NOTE:  This is the third time I've had to scramble to the side of the pool and rest to keep from puking!  Seems all three, at least two, times have been after coming off night shift and swimming on the way home.  I ate pizza last night at work (shame, shame) 8 hours before my swim.  I did have a few cups of coffee within one hour of swimming.

It took me a couple of years to realize I was getting motion sickness while scuba diving back in the mid to late 90's.  The only time in my life I've experienced it.  I hope this is not the same thing.

  • Calories: 1160 From fat:271.31 (30g, 23.39%), From Carbs:483.13 (120.2g, 41.65%), Protein:405.56 (100.9g, 34.96%)
  • Calories out: 2750 From lifestyle:2467, From activities:283, Net loss:-1590
  • Health data: Hours slept: 4

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

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

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals