HelmoAlkou

my training blog my training calendar my training reports

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Sunday - January 22

Night shift!

First day of tapper, I'm ready to rest

Calories: 2166 From fat:448.68 (51.74g, 20.71%), From Carbs:1380.79 (358.28g, 63.75%), Protein:336.53 (87.32g, 15.54%)

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Saturday - January 21

Run

56m 01s
6.35 miles
08m 49s /Mi

6 mile tempo run at zone 4+ for race simulation. Last run before tapper!

Night shift! 6 mile run this morning when I got home. Strong wind so it was hard to get my tempo and HR steady. It was a good run (race tempo) and beat my expectations.

I'm officially beginning my tapper now! First HM is one week from... Right now!

Calories: 3067 From fat:474.68 (53.91g, 15.48%), From Carbs:1999.95 (511.09g, 65.21%), Protein:592.37 (151.38g, 19.31%)
Calories out: 2967 From lifestyle:2242, From activities:725, Net gain:100
Health data: Hours slept: 7

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Friday - January 20

Bike

1h 30m 01s
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Nice spin after work. Mostly steady state but some out of the saddle.

Went to gym again on the way home. Turn a one hour spin into 1.5 hours, it felt good. Except for that stationary bike saddle of course! Didn't get into the bed until 10am but slept good, up at 3:30 with the alarm.

Diet is coming around. Sure hard to get 70% carbs when you've eaten for muscle gain for years. Cut out the eggs and replace with oat meal and toast was a big help.

Calories: 3100 From fat:525.61 (59.8g, 16.96%), From Carbs:2155.7 (551.82g, 69.54%), Protein:418.69 (107.18g, 13.51%)
Calories out: 3225 From lifestyle:2217, From activities:1008, Net loss:-125
Health data: Hours slept: 8

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Thursday - January 19

Run

57m 46s
4.50 miles
12m 50s /Mi

Nice easy recovery run. Probably a little longer than it should have been so that slow. HR in Z1

Strength

Chest:
(5) sets DB flat bench press
Triceps:
(6) sets Cable pushdowns
Abs:
(2) sets crunches on fitness ball

Sport

Stretching
10m

Good night a work, if there is such a thing. Running a recovery at the gym on the way home. Work out some of this crampy feeling.

Good run, maybe a little long. Got in some strength training, chest/tri/abs. It's all good, shower and BED!

Calories: 2892 From fat:924.93 (103.62g, 31.98%), From Carbs:1455.99 (367.01g, 50.35%), Protein:511.09 (128.83g, 17.67%)
Calories out: 2941 From lifestyle:2224, From activities:716, Net loss:-49
Health data: Hours slept: 7

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Wednesday - January 18

Run

2h 34m 30s
13.36 miles
11m 34s /Mi

13 miles
11:23 min/mi
139 Avg HR
++++++++++++++++++
0.36 mile CD
18:23 min/mi
121 Avg HR

Sport

Stretching
10m

Got lots of sleep last night. Safety meeting this morning and start my night shift tonight. Great endurance run today!! Now errands and a nap to recover a little before heading back into work.

Edit: A little crampy feeling in legs, not really sore.

Calories: 2356 From fat:506.94 (56.76g, 21.52%), From Carbs:1175.43 (296.1g, 49.89%), Protein:673.63 (169.69g, 28.59%)
Calories out: 3779 From lifestyle:2190, From activities:1590, Net loss:-1423
Health data: Sleep: 5 Hours slept: 9 Overall Workout: 4

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Tuesday - January 17

Swim

41m 43s
2000.00 yards
02m 05s /100 yards

Good swim. To address the nausea issue I swim 500 yards and sat on the side of the pool for 1-2 minutes then continued another 500, rest, and so on. Seemed to work okay, felt a little sick but nothing I couldn't suck down and keep going.

Strength

Back and Biceps. 30 seconds rest between sets, slow tempo, high reps.
(1) set pull ups
(4) sets of pull downs, alt
(4) sets seated row, alt
(6) sets cable curls, alt

Sport #1

Device Upload
15m

Sport #2

Stretching
10m

Night Shift! Had a good endurance swim this morning after work. I hope to hit the gym for some upper body strength work later in the day. I'm off tonight but start my regular night shift (7 nights) tomorrow (Wed.) night. Now for that breakfast I've got cooking!!

Calories: 1644 From fat:437.62 (48.71g, 26.62%), From Carbs:803.87 (201.32g, 48.9%), Protein:402.51 (100.8g, 24.48%)
Calories out: 2823 From lifestyle:2247, From activities:576, Net loss:-1179
Health data: Hours slept: 7

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Monday - January 16

Run

53m 52s
5.92 miles
09m 06s /Mi

Race tempo run, HR Z4. After working night shift.

Night shift. Got eight hours sleep total but it came in the form of (2) four hour naps. I'll take it!

I had a good tempo run after work this morning, better pace/HR than I expected.

Distance:	5.5 miles
Avg Pace:	8:42
Avg HR:	159 (Z4.1)

My HM goal is 2 hrs. I will need a pace of 9 min/mi. We're looking good!

Calories: 2640 From fat:1044.87 (115.43g, 39.58%), From Carbs:890.11 (221.25g, 33.72%), Protein:705.02 (175.24g, 26.71%)
Calories out: 2916 From lifestyle:2248, From activities:668, Net loss:-276
Health data: Hours slept: 8