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View albumHelmoAlkou
May 11
May 10
- 1h 05m
Physical therapy. Ultra sound, lots of body weight and muscle balance correction.
Night shift! And, one hour of PT.
Hamstring is bothering me a little. Probably from my long ride and workout at PT. Not running for a day or two then picking it back up. Can't push it with a race in three weeks.
- Calories out: 2693 From lifestyle:2252, From activities:441
- Health data: Hours slept: 7
May 9
- 30m
- 2.25 miles
- 13m 19s /Mi
Easy barefoot run on treadmill to warm up.
- 59m 49s
- 3200.00 yards
- 01m 52s /100 yards
Longest swim to date. Although I got a little sloppy I could have kept going. I do not see the 2.4 mile swim in an Ironman a problem at all.
- 1h 05m
Physical therapy day, ultra sounds and worked me hard.
- Calories out: 3499 From lifestyle:2211, From activities:1288
- Health data: Hours slept: 7
May 8
May 7
- 3h 50m 34s
- 50.88 miles
- 13.24 Mi/hr
Blah! 57 minutes about 140 HR, not acceptable! Dang those hills. WU and CD were short so I didn't list them.
- 1h 15m
Physical therapy. Quads, glutes, and started hamstrings. Tough today!
Physical therapy at 8am. More food, then a 50 miler on the bike. That's the plan...
50 miles completed! After two hours I had some pain in left leg, mostly lower outside hamstring. Also so numbness in my toes. And of course my butt hurt but that was to be expected. Going to call the bike shop and schedule an appointment to talk about these issues.
- Calories out: 4739 From lifestyle:2143, From activities:2596
- Health data: Hours slept: 7
May 6
May 5
- 41m 10s
- 7.85 miles
- 11.44 Mi/hr
Took a spin with my wife on our hybrids.
- 42m
- 12.00 miles
- 17.14 Mi/hr
To the gym for a swim, back by way of the lake. Very strong wind, again! No Garmin...
- 31m 45s
- 1800.00 yards
- 01m 45s /100 yards
Didn't check HR but I was a little fast, assuming 140 avg.
AvgLap: 52.94
FastLap 2: 45.90
SlowLap 35: 56.19
- 30m
General strength exercises for quads and glutes.
- Calories out: 3592 From lifestyle:2215, From activities:1377
- Health data: Hours slept: 7
HelmoAlkou's Training Log
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May 2012 
Volume
Actual vs Planned
Upcoming races
- 26th Tour De Goatneck (Cycle)7/27/2013 Cleburne, Texas
- The Texas Time Trials (Cycle)9/21/2013 Glen Rose, Texas
- CASA Superhero Series (Run)10/5/2013 Cleburne, Texas
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