HelmoAlkou

my training blog my training calendar my training reports

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Friday - January 13

Swim

25m 37s
1050.00 yards
02m 26s /100 yards

400y warm up
8 x 50y sprints - all out!
250y cool down
(about to puke!)

Bike

48m 30s
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Total Destruction, and it was!

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Bicycles
3
8
10
0
0
ABS - Crunches
4
0
0
0
0
ABS - Crunches
4
8
15
0
0
ABS - Knee-Raise, Hanging
2
8
10
0
0
ABS - Medicine Ball Twist
4
25
25
18
18
CHEST - Flat Bench Press
5
8
10
65
135
TRICEPS - Pulley pushdown
4
8
10
60
90

Crunches done on exercise ball, no weight. Chest and Triceps were done later in the day after rest.

Sport #1

Device Upload
20m

Sport #2

Stretching
15m

Swim and spin today with a little strength training between. My list of real life task keeps growing!

Great ab and core work between swim and spin. Myofascal release with foam roll (need more of that on legs) and a real good stretching set. Taking my daughter and her friend to the gym after school, this could be fun!

Calories: 3411 From fat:1509.77 (165.98g, 44.26%), From Carbs:1016.64 (251.48g, 29.8%), Protein:884.59 (218.81g, 25.93%)
Calories out: 3315 From lifestyle:2221, From activities:1094, Net gain:96
Health data: Hours slept: 8

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Thursday - January 12

Run

2h 18m 40s
12.09 miles
11m 28s /Mi

Had a split in the middle (pee break) and a 0.09 at the end. Totals w/o splits:
time: 2'14.57"
miles: 12.0
ave pace: 11:17
ave HR: 136

Sport

Stretching
20m

Good all over stretch mixed with a little Yoga.

Cold (34) and very windy outside. Got in my endurance run early. Running some errands and playing catch up on the honey-do list. Plan on spending more time stretching and foam roll tonight.

Edit: Didn't get in the the foam roll, family game night instead. Also on a nutrition note, my wife made one of her soups tonight. It would be way to much work attempting to put that in the nutrition log.

Nutrition note: Not willing to take the time to calculate my wife's fantastic soup!!

Calories: 1591 From fat:228.15 (25.62g, 14.34%), From Carbs:831.08 (209.95g, 52.24%), Protein:531.77 (134.34g, 33.42%)
Calories out: 3672 From lifestyle:2206, From activities:1466, Net loss:-2081
Health data: Hours slept: 8

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Wednesday - January 11

Geez, last day of working day shift. I'm so ready to get out of here. Family time and church choir tonight so I won't get much done. Looking forward to tomorrow, 12 mile run!

Calories: 2561 From fat:764.56 (86.08g, 29.85%), From Carbs:1248.54 (316.29g, 48.75%), Protein:547.9 (138.8g, 21.39%)
Calories out: 2294 From lifestyle:2294, From activities:0, Net gain:267
Health data: Hours slept: 6

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Tuesday - January 10

Run

59m 01s
6.31 miles
09m 21s /Mi

0.5 mile warm up
5.5 miles @ HR Zone 4
0.31 miles cool down

Day shift! This working two day shifts in a row is cramping my style! Got in a run on the treadmill. Was going to suck it up and run in the hard wind and light rain but my wife was going to the gym, so I joined her! Good workout overall.

Calories: 2894 From fat:688.9 (75.19g, 23.8%), From Carbs:1423.92 (349.7g, 49.2%), Protein:781.18 (191.85g, 26.99%)
Calories out: 3010 From lifestyle:2270, From activities:740, Net loss:-116
Health data: Hours slept: 6

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Monday - January 9

Day shift and rain. Good day for REST!

Calories: 2232 From fat:617.09 (68.72g, 27.65%), From Carbs:1164.37 (291.73g, 52.17%), Protein:450.54 (112.88g, 20.19%)
Calories out: 2302 From lifestyle:2302, From activities:0, Net loss:-70
Health data: Hours slept: 6.5

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Sunday - January 8

Run

52m 59s
5.04 miles
10m 31s /Mi

0.5 mile intervals, Z2 to Z4 and back over 5 miles.

Back to work, day shift again. Have scheduled a 5 mile fartlek run tonight when I get home.

Calories: 2251 From fat:824.34 (93.76g, 36.62%), From Carbs:1025.62 (262.47g, 45.56%), Protein:401.05 (102.63g, 17.82%)
Calories out: 2863 From lifestyle:2262, From activities:601, Net loss:-612
Health data: Hours slept: 8

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Saturday - January 7

Run

52m 12s
5.12 miles
10m 12s /Mi

0.5m WU
4 x 1.0m intervals, Zone 4, 2 min rest
0.5m CD

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Deadlifts
4
8
8
115
155
BACK - Lateral pull-downs
6
8
11
90
169
BACK - Seated row
6
6
12
60
120
BICEPS - DB Curls Alternating
6
8
12
15
25

30-60 second rest between sets, 2/2/2 tempo. Curls done standing one legged on a 1/2 ball for balance.

Sport

Stretching
15m

Legs and lats

Good day! My wife and I went to the gym and then to the track for some intervals. The north wind picked up and it's finally starting to feel like winter, 45 deg!! Haha!

Horrible eating day! I'm ashamed .

Calories: 2666 From fat:1506.38 (449g, 56.5%), From Carbs:843.51 (565.7g, 31.64%), Protein:316.11 (212g, 11.86%)
Calories out: 3094 From lifestyle:2226, From activities:867, Net loss:-428
Health data: Hours slept: 9