Cleburne,TX 
Today
Cloudy High 33FLow 28F
  • Temp: 32F
  • Hum: 53%
  • W: 12mph NNE
SATURDAY
Light drizzle
High 36F
Low 33F
SUNDAY
Light drizzle
High 57F
Low 47F
MONDAY
Light drizzle
High 64F
Low 58F
TUESDAY
Patchy rain nearby
High 79F
Low 52F
Swim
  • 54m 02s
  • 2500.00 yards
  • 02m 10s /100 yards

WU: 400 swim/ 100 drill
MS: 4x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
CD: Whirlpool 10'

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    3
    10
    10
    20
    20
  • BICEPS - Straight Bar Standing
    3
    10
    10
    30
    30
  • CORE - Cable High-to-Low Woodchoppers
    2
    15
    15
    14
    14
  • CORE - Crunches (FB)
    2
    15
    15
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Superman
    2
    60
    60
    0
    0
  • 6
    10
    12
    20
    25

Sets: 3 or 6 depending on exercise.
Reps: 8-10 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 60"

Sport #1
  • Foam Roll
  • 05m
Sport #2
  • Stretching
  • 10m
Sport #3
  • Yoga
  • 15m
Night shift!

Night shift.  Freakin' slept like a rock today!

Was going to ride a little but the wind was gusting 20 mph, easy.  I chose laying on the coutch and watching a little TV before work instead!

Foot is healing up.  Feels good.  Easy run after bike on Tues.  We'll see...

Night shift!

Foot still sore....

  • Health data: Sick: 2
Swim
  • 48m 21s
  • 2150.00 yards
  • 02m 15s /100 yards

WU: 200y slow stroke, focused
Drill: Single arm pulls
- 100y left
- 100y right
MS: Ladder starting at 200y, each faster then the last. Then back up, each slower then the last. Alt breathing.
- 200, 175, 150, 125, 100, 75, 50, 25
- 25, 50, 75, 100, 125, 150, 175, 200
CD: 50y back stroke, cramps in my feet finally put a stop to this!!

Note: Yes, I screwed up my ladders again. The distance doesn't add up or I counted total laps wrong.

Night shift!

Foot feeling much better this morning after the swim!

  • Health data: Sick: 2
Bike
  • 29m 15s
  • 6.98 miles
  • 14.32 Mi/hr

Rode the cycling machines at the gym w/log in and view screen. Can't remember the make/model. Not bad, saddle sucks!

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    2
    10
    10
    0
    0
  • CORE - Prone Planks
    1
    120
    120
    0
    0
  • CORE - Side Planks
    2
    30
    30
    5
    5
Sport #1
  • Foam Roll
  • 08m
Sport #2
  • Stretching
  • 07m

Night shift!

Working inside tonight, sitting.  Will ice foot a lot.  Very painful to walk normal.

  • Health data: Sick: 4

Start night shift, tonight Cry

Health note:  My left foot freakin' hurts!  Lateral side just back from the pinkie toe.  MAN!!  Icing and trying to stay out of shoes....

  • Health data: Sick: 4
Swim
  • 19m 58s
  • 900.00 yards
  • -----

WU: 200y
Drills: Single arm pulls
-100y left
-100y right
MS: Ladder, Z1-2 effort
-100, 75, 75, 25, 25
CD: 200 alt breathing

Note: Yes, I screwed up the ladder...

Left knee is MUCH better today.  In fact I walked around before I remembered it was hurting ;o).  Lateral left foot is bruised.  Yep, you can see it now.  Shoes are not my friend!  Flip-flops!

  • Health data: Sick: 3

HelmoAlkou's Training Log


 March 2013 
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      
 
Time
Distance
Time
  • Ride for Heroes (Cycle)
    4/18/2015 Aledo, Texas
  • Honey Tour (Cycle)
    5/23/2015 Burleson, Texas
  • Ironman 70.3 Buffalo Springs Lake (Triathlon)
    6/28/2015 Lubbock, Texas
  • February's totals
  • January's totals
  • 2015 totals
  • 2014 totals