HelmoAlkou

Cleburne,TX 
Today
Sunny High 93FLow 64F
  • Temp: 65F
  • Hum: 78%
  • W: 6mph S
SUNDAY
Sunny
High 86F
Low 64F
MONDAY
Sunny
High 83F
Low 65F
TUESDAY
Partly Cloudy
High 85F
Low 60F
WEDNESDAY
Sunny
High 80F
Low 60F

Monday - March 4

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!

Sunday - March 3

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...

Saturday - March 2

Night shift!

Foot still sore....

  • Health data: Sick: 2

Friday - March 1

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

Thursday - February 28

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

Wednesday - February 27

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

Tuesday - February 26

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      
 

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