Night Shift!

  • Calories out: 2778 From lifestyle:2778, From activities:0
  • Health data: Hours slept: 6
Swim
  • 22m 30s
  • 900.00 yards
  • 02m 30s /100 yards

400 yd warm up
6 x 50 sprints on 2 minutes
200 cool down

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Leg Press, Single Leg
    3
    8
    10
    180
    180
  • 3
    8
    12
    95
    165
  • SHOULDERS - Front DB raise
    4
    10
    20
    10
    15
  • SHOULDERS - Upright Rows, Barbell
    4
    10
    15
    60
    70

Maybe to much warm up and str training prior to swim.  Started with stretching (full body), core, abs, shoulders, legs.  Then swam 400 yd warm up, 6 x 50y sprints on 2 minutes, 200y cool down.

Starting night shift tonight :(

  • Calories out: 2958 From lifestyle:2754, From activities:204
  • Health data: Hours slept: 8
Run
  • 1h 13m 17s
  • 6.75 miles
  • 10m 52s /Mi
Run went very well.  Had some stiffness in upper left hamstring.  Pain eased up after a mile but stayed with me the whole time.  Going to continue aggressively stretching over the next few days.

  • Calories out: 3553 From lifestyle:2721, From activities:832
  • Health data: Hours slept: 7
Bike
  • 15m
  • 3.00 miles
  • 12.00 Mi/hr
Road my bike to the kickball game at church, 3 miles.

  • Calories out: 2909 From lifestyle:2772, From activities:136
  • Health data: Hours slept: 7
Working day shift, OT

  • Calories out: 2771 From lifestyle:2771, From activities:0
  • Health data: Hours slept: 8
Run
  • 38m 43s
  • 3.30 miles
  • -----

1 mile warm up (zone 2)
3 x 0.5 mile sprints (zone 5) w/2 minute rest
1 mile cool down (zone 5)

Bike
  • 1h 13m 40s
  • 15.62 miles
  • 12.72 Mi/hr

Couldn't keep my heart rate under 150 bpm. Going to work on that.

Running Intervals today, 0.5 mile sprints w/2 minute rest and 1 mile wu/cd

13 mile bike ride in one hour, nice and easy to build endurance (zone 2-3).  

Bike ride didn't go well.  I have to slow down, heart rate way to high.

  • Calories: 2925 From fat:1550.5 (425g, 53.01%), From Carbs:966.38 (596g, 33.04%), Protein:408.12 (251.7g, 13.95%)
  • Calories out: 3766 From lifestyle:2667, From activities:1099, Net loss:-841
  • Health data: RHR: 54 Hours slept: 9
Working day shift, OT.

  • Calories out: 2781 From lifestyle:2781, From activities:0
  • Health data: Hours slept: 7

HelmoAlkou's Training Log


 November 2011 
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