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View albumHelmoAlkou
January 29
- Foam Roll
- 15m
- Calories out: 2277 From lifestyle:2277, From activities:0
- Health data: Hours slept: 7
January 28
- 1h 44m 36s
- 13.24 miles
- 07m 54s /Mi
First 1/2 marathon!
- Calories: 394 From fat:62.59 (7.25g, 15.89%), From Carbs:285.12 (74.3g, 72.36%), Protein:46.29 (12.06g, 11.75%)
- Calories out: 3809 From lifestyle:2220, From activities:1588, Net loss:-3415
- Health data: Hours slept: 8
January 27
- 12m 28s
- 1.50 miles
- 08m 18s /Mi
Race tempo run...last day of tapper. Race tomorrow.
- 33m 25s
- 9.11 miles
- 16.36 Mi/hr
FIRST RIDE ON SLICE 5
- Stretching
- 10m
I know, I know!! I shouldn't have ridden my brand new 2011 Cannondale Slice 5 on the last day of my 1/2 marathon tapper! But damn it!
- Calories: 1629 From fat:513.04 (53.7g, 31.49%), From Carbs:821.08 (193.37g, 50.4%), Protein:294.88 (69.45g, 18.1%)
- Calories out: 2900 From lifestyle:2245, From activities:655, Net loss:-1271
- Health data: Hours slept: 7
January 26
- 1h 15m
- -----
- -----
Nice and easy (or at least I tried) ride around town running errands.
Nice day off. My son's Jeep made noise this morning so he took my truck. Doing errands on my Trek!!
Note: Failed to meet my nutrition calories yesterday and dropped 1.2 pounds over night. Kinda did it on purpose just to see, I was right. Trying to hold 166 for race day Saturday.
- Calories: 2513 From fat:495.93 (50.25g, 19.73%), From Carbs:1528.77 (348.53g, 60.83%), Protein:488.29 (111.32g, 19.43%)
- Calories out: 3054 From lifestyle:2217, From activities:837, Net loss:-541
- Health data: Hours slept: 9
January 25
- 40m 19s
- 4.00 miles
- 10m 04s /Mi
1/2 mile WU
3.0 miles at race tempo (8:57)
1/2 mile CD
- 20m
Shoulders: 2/2/2 tempo, 30 sec rest
(5) sets DB press, standing, alt
(4) sets side cable raises
Last night shift is OVER! Seven day weekend.
Got in my 3.0 mile tempo run as part of my tapper this morning on the way home from work. Rained ALL night so ran it on the treadmill. Felt good!
- Calories: 1779 From fat:401.05 (42.16g, 22.54%), From Carbs:1098.47 (259.85g, 61.75%), Protein:279.48 (66.11g, 15.71%)
- Calories out: 2841 From lifestyle:2250, From activities:591, Net loss:-1062
- Health data: Hours slept: 7
January 24
- Foam Roll
- 20m
- Stretching
- 15m
Night Shift, one more!
Day of rest, again. I'm missing my workouts during this tapper!
- Calories: 1498 From fat:290.38 (32.4g, 19.38%), From Carbs:937.38 (235.35g, 62.58%), Protein:270.23 (67.85g, 18.04%)
- Calories out: 2323 From lifestyle:2280, From activities:43, Net loss:-825
- Health data: Hours slept: 6
January 23
- 35m 36s
- 4.17 miles
- 08m 32s /Mi
4 mile race tempo run, first and longest in tapper week.
Night Shift!
Keeping diet on track, longest run of tapper week today. Started off quick, need to watch that!! I think I have 2-3 miles scheduled for Wed. and 1.5 miles on Friday. 1/2 Mary on Saturday!
PS - scheduled bike pick up and full fit test Friday morning at 10am, rock on!
- Calories: 2431 From fat:559.39 (63.3g, 23.01%), From Carbs:1311.37 (333.88g, 53.94%), Protein:560.24 (142.64g, 23.05%)
- Calories out: 2712 From lifestyle:2251, From activities:460, Net loss:-281
- Health data: Hours slept: 7
HelmoAlkou's Training Log
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January 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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