HelmoAlkou

my training blog my training calendar my training reports

inspire me (0)

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

inspire me (2)

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

inspire me (2)

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

inspire me (1)

Friday - January 6

Swim

30m 48s
1400.00 yards
02m 12s /100 yards

700y Endurance pace
100y left arm
100y right arm
500y endurance pace

IMPORTANT SWIM NOTE: This is the third time I've had to scramble to the side of the pool and rest to keep from puking! Seems all three, at least two, times have been after coming off night shift and swimming on the way home. I ate pizza last night at work (shame, shame) 8 hours before my swim. I did have a few cups of coffee within one hour of swimming.

It took me a couple of years to realize I was getting motion sickness while scuba diving back in the mid to late 90's. The only time in my life I've experienced it. I hope this is not the same thing.

Calories: 1160 From fat:271.31 (30g, 23.39%), From Carbs:483.13 (120.2g, 41.65%), Protein:405.56 (100.9g, 34.96%)
Calories out: 2750 From lifestyle:2467, From activities:283, Net loss:-1590
Health data: Hours slept: 4

inspire me (2)

Thursday - January 5

Run

32m 10s
3.00 miles
10m 43s /Mi

Steady state on treadmill
0.5m wu @ 4.5 or 13:3 m/m, HR133
2.0m wo @ 6.6 or 9:03 m/m, HR158
0.5m cd @ 4.5 or 13:3 m/m, HR133

Strength

1h 10m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Alternate DB Press
6
10
15
20
45
CHEST - Pec deck
6
10
15
40
50
TRICEPS - Pulley pushdown
6
12
20
70
100

Strength training = 30-60 seconds rest between sets, 2/2/2 tempo.

Sport #1

Device Upload
20m

Sport #2

Stretching
10m

Full stretch and roam roll and some balance work first off. Then strength training (back/biceps) and 3 miles on the treadmill, steady state.

Calories: 3378 From fat:1331.57 (146.46g, 39.42%), From Carbs:1344.65 (332.77g, 39.81%), Protein:701.78 (173.68g, 20.78%)
Calories out: 3096 From lifestyle:2229, From activities:867, Net gain:282
Health data: Hours slept: 8

inspire me (2)

Wednesday - January 4

Run

2h 16m 18s
11.50 miles
11m 51s /Mi

Zone 2 working on the endurance base!

First day off!!! Getting in my long run the the day, 11 miles. Feel good, eight hours of sleep (needed), solid breakfast, recovery drink.

Running some errands and putting up Christmas!

5pm - Okay, a little tired from my run. Got some work done around the house and cooking supper for the fam!

Calories: 2107 From fat:589.05 (65g, 27.96%), From Carbs:918.24 (227.98g, 43.58%), Protein:599.71 (148.9g, 28.46%)
Calories out: 3600 From lifestyle:2215, From activities:1385, Net loss:-1493
Health data: Hours slept: 8

inspire me (0)

Tuesday - January 3

Bike

45m 01s
-----
-----

High zone 3 steady state.

It's my Friday, the last day of day shift for a while!

I'm changing my spin to tonight and my swim to later in the week so my wife can join me. Looking forward to my 11 mile run tomorrow morning! And sleeping past 4:15am!!!

Calories: 2338 From fat:813.3 (90.12g, 34.79%), From Carbs:880.8 (219.61g, 37.67%), Protein:643.9 (160.54g, 27.54%)
Calories out: 3271 From lifestyle:2758, From activities:514, Net loss:-933
Health data: Hours slept: 5.5