HelmoAlkou

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Thursday - February 6

Swim

1h 20m
4000.00 yards
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WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 ez non-free

Dr Adams, 9:15.

Ruptured the plantar fascia ligaments in my right forefoot. Got a local shot though the top of my foot and pads to walk on. Can start running carefully when I feel up to it after a week or so. Follow up appointment in three weeks.

Calories out: 3405 From lifestyle:2686, From activities:719
Health data: Injury: 3

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Wednesday - February 5

Strength

Upper body, full, cables

Calories out: 3017 From lifestyle:2713, From activities:303
Health data: Injury: 3

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Tuesday - February 4

Swim

45m
2200.00 yards
02m 03s /100 yards

WU: 500y
MS: 3x 500 intervals (300 hard, 100 easy, 100 drill)
CD: 100y back stroke

Staying off my foot. Damn! Getting really down....

* Good news. Scout Master (doctor Wilson) made some calls for me. Podiatrist appointment moved up to this Thursday!

Calories out: 3118 From lifestyle:2713, From activities:404
Health data: Injury: 2

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Monday - February 3

Strength

Upper body, full

Calories out: 2957 From lifestyle:2721, From activities:236
Health data: Injury: 2

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Sunday - February 2

Health data: Injury: 3

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Saturday - February 1

Health data: Injury: 3

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Friday - January 31

Swim

1h 00m
2750.00 yards
02m 10s /100 yards

WU: 400
MS: 4x300 w/:30 rest
Idea here: 1st swim moderate straight
2nd even split 150’s
3rd descend 100’s
4th descend 75’s
*2nd should be faster than the first and 3rd fast than 2nd and so on…
100 loosen ( easy)
10x25 kick 0:10 RI
600 pull w/ paddles
CD: 200 Warm down

Calories out: 3241 From lifestyle:2702, From activities:539
Health data: Injury: 3