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View albumHelmoAlkou
June 6
June 5
Yard work. Digging out rocks from old bed. Lots of bending (hamstring work). Iced well in the evening.
June 4
Swim
- 29m 34s
- 1600.00 yards
- 01m 51s /100 yards
Laps: 32
AvgLap: 55.49
FastLap: 2 @ 48.10
SlowLap: 32 @ 1'02.14
Strength
- 30m
10 minute elliptical
3 x 15 single leg press, no weight on sled.
3 sets of four way hip flex, with band, each leg.
Stretch hamstring and calves.
Short leg/hip work out in the gym with 30 minute swim. Leg feeling good today!
- Health data: Sick: 1 Hours slept: 7.5
June 3
Strength
- 30m
3 sets four way hip flex with band
Bridge, one leg, marching
quad flex, leg lifts
Stretching, hip flexers, quads, glutes, abductors, calves.
Dropped race, staying on healing plan. No stress :(.
- Health data: Sick: 1
June 2
Drove to Irving to pick up race packet although not planning to race. Hamstring stated aching during the drive so I tried different exercises to help it out. That seemed to work and once I got out of the truck and walk around the irritation was gone completely. Bothered again on the way home but not as bad. * Sigh *
- Health data: Sick: 2
June 1
More book store closing work. I think I'm good on hitting the gym this weekend....
May 31
Night shift, OT. Worked at the book store today tearing down shelves. Plenty of bending and squatting.
One muscle in my left gluteus complex is really sore and knotted. Doing some stretches and point massage.
- Calories out: 2246 From lifestyle:2246, From activities:0
- Health data: Sick: 1 Hours slept: 9
HelmoAlkou's Training Log
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June 2012 
Volume
Time
Distance
Actual vs Planned
Time
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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Laps: 47
AvgLap: 58.89
Screwed up fastest and slowest laps.
10 minute elliptical
3 sets of 15 leg press, each leg, no added weights
3 sets hip flex, four way with band
5 sets crab walk with band
2 sets of 10, 1/2 ball lunges, both plains
2 sets Stretch everything
Start night shift tonight.
Slight irritation in hamstring from yesterdays yard work. Geez, GO AWAY!!!