HelmoAlkou

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Tuesday - May 20

Monday - May 19

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    3
    8
    12
    0
    0
  • ABS - Obliques
    2
    16
    16
    0
    0
  • BACK - Lateral pull-downs
    6
    10
    10
    70
    70
  • CHEST - Flat Dumbell Press
    7
    8
    10
    20
    50
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • SHOULDERS - Alternate Seated DB Press (FB)
    4
    10
    10
    10
    25

Chop and lift obliques.
Plank is (1) two minute set

  • Calories out: 3017 From lifestyle:2713, From activities:303

Sunday - May 18

Purchased a Garmin 910XT for $299 on TriSports.com.

  • Calories out: 2749 From lifestyle:2749, From activities:0

Saturday - May 17

Run
  • 31m 52s
  • 2.99 miles
  • 10m 39s /Mi

hmmmm:

1; 16m 06s; 1.50 miles; 10m 44s /mile; AvgHr 130; MaxHr 154;
2; 15m 46s; 1.49 miles; 10m 35s /mile; AvgHr 158; MaxHr 161;

Okay.  My HR Zones on BT isn't the same as the HR Zones on my Garmin.

  • Calories out: 3082 From lifestyle:2724, From activities:358

Friday - May 16

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - BALANCE
    1
    1
    1
    0
    0
  • GENERAL - FOAM ROLL
    1
    1
    1
    0
    0
  • GENERAL - STRETCHING
    1
    1
    1
    0
    0
  • CORE - Crunches (FB)
    2
    10
    10
    0
    0
  • CORE - Hip Complex Stabilization, Bands
    4
    15
    15
    0
    0
  • CORE - Prone Planks
    2
    60
    60
    0
    0
  • CORE - Side Plank Crunch
    2
    8
    8
    0
    0
  • CORE - Side Planks
    2
    30
    30
    0
    0
  • LEGS - 2 Leg Squats
    3
    10
    10
    75
    85
  • LEGS - Crab Walk w/Bands
    4
    8
    8
    0
    0

Stretch: full body
Foam Roll: legs - wow! I need this!
Squats
Crab Walk
Hip Stab Bands
Balance: hop on 1/2 ball, then stand on it and bounce a ball
Core
Abs/Obliq

Damn that felt good!!  REALLY need more time on muscle correction and balance.  Put it off way too long.

  • Calories out: 3106 From lifestyle:2702, From activities:404

Thursday - May 15

Run
  • 1h 05m 44s
  • 6.21 miles
  • 10m 35s /Mi

Enduro run

Beautiful day!  Blue sky, lite wind, & 80*F.

  • Calories out: 3435 From lifestyle:2697, From activities:738

Wednesday - May 14

Bike
  • 1h 24m 49s
  • 23.01 miles
  • 16.28 Mi/hr

WIND!!

  • Calories out: 3825 From lifestyle:2682, From activities:1143
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HelmoAlkou's Training Log


 May 2014 
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