HelmoAlkou

Cleburne,TX 
Today
Sunny High 84FLow 65F
  • Temp: 57F
  • Hum: 100%
  • W: 0mph N
WEDNESDAY
Sunny
High 82F
Low 62F
THURSDAY
Partly Cloudy
High 82F
Low 64F
FRIDAY
Sunny
High 88F
Low 68F
SATURDAY
Sunny
High 89F
Low 67F

Wednesday - July 11

Swim
  • 20m 41s
  • 1079.13 yards
  • 01m 55s /100 yards

Joe Pool Lake with Tri Club

  • Calories out: 2458 From lifestyle:2250, From activities:209
  • Health data: Hours slept: 7

Tuesday - July 10

Bike
  • 56m 04s
  • 16.08 miles
  • 17.21 Mi/hr

BRICK

Run
  • 34m 28s
  • 3.50 miles
  • 09m 51s /Mi

Night shift.  Some rain moved in....in JULY, haha!  Brick planned.  So go home, bike and run or go to the gym, swim and run.  Waiting for the rain to decide.

Well, Ride/Run was the task for the morning.  77 deg F and 95% humidity!  Went good for my first brick in 3 months.  Didn't watch HR much except to keep it down on hills.  More of a race pace for the Olympic Dist coming up next month.  I'll work on aerobic next year due to there's no way I'll make the HIM race in November.  Not now...

Health Note:  Pain in left hamstring just like always.  No better, no worse :(

Monday - July 9

Night shift.  Went home and hit the sack!

Physical for scout camp before work.

Sunday - July 8

Strength
  • 1h 15m

12 min elliptical
5 x 15 x 20# leg press, single leg
3 x 10 four way hip flex with band
6 x 8 crab walk with bands
4 x 10 front lunges, on 1/2 ball
4 x 10 side lunges, on 1/2 ball
2 x 25 one leg stand on 1/2 ball, ball toss
STRETCH
rotator cuff work with band.

Night shift.

Really enjoyed that workout, on the way to work...

  • Calories out: 2753 From lifestyle:2245, From activities:509
  • Health data: Hours slept: 7

Saturday - July 7

Bike
  • 47m 39s
  • 11.18 miles
  • 14.08 Mi/hr

Night shift.

A nice little ride before bed!  Now I'm HUNGRY!!

  • Calories out: 2808 From lifestyle:2267, From activities:541
  • Health data: Hours slept: 6

Friday - July 6

Bike
  • 30m 01s
  • 7.60 miles
  • 15.19 Mi/hr

Trainer at work.

Night shift.

Perceived exertion a little high.  Plan on riding in the morning after work.

Thursday - July 5

Swim
  • 32m
  • 1400.00 yards
  • -----

7 x 200 yard misc intervals, one arm pulls, breaststroke, alt breathing, free style, etc.

Strength
  • 08m

8 min elliptical

Night shift.  Plan is to swim after work and possibly bring my bike to work for some trainer time.

It seems sitting in the chair at work put some stress on.  Lite pain in leg....

  • Calories out: 2614 From lifestyle:2269, From activities:345
  • Health data: Sick: 2 Hours slept: 6

HelmoAlkou's Training Log


 July 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

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals