Friday, November 14, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 (at 6:30 AM so that's after working out and going to the bathroom but also after breakfast) |
| Body Fat: | 9 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | 10:00 AM - pasta, mushrooms, 10 crackers with Nutella
3:00 PM - nuts, licorice, carrot juiced |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core went okay today and I'm starting to like the elliptical trainer! It's not crazy hard and it works your upper body.
Today I did 30 minutes on the random course at level 16. |
| Equipment: | |
Thursday, November 13, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 41 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, wet ground, dry sky, cloudy, calm |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Just me and my iPod and CamelBak today, no teammates. There were loads of other people tho and frequently I had to veer left or right to avoid them. There was one group of three women that would do push-ups or jump rope, etc. at the bottom each time. There was this guy that would die and slow to a crawl each time going up and then f'n FLY each time on the way down. Very strange.
Lately, at around 6:30, this guy walks down the stairs smoking a cigarette. He's probably on his way to work and it's so weird moving through the cloud of smoke when it's normally so woodsy and clean. He was there again today. |
| Equipment: | |
Wednesday, November 12, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 AM - 180 lb |
| Body Fat: | 9 |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 10, 9 | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I started in on the upper body routine and then quit! That's right, no motivation.
I did have an okay core session and then I decided to give the elliptical trainer a spin and it was kinda fun. I just put it on random, dialed in 20 min and then selected level 16/20 and hit it. It's super low impact (read: zero impact) and still elevates the heart rate and works the arms so it might be the ticket. Anyway, it was nice variety. |
| Equipment: | |
Sunday, November 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 3:00 PM |
| Distance: | |
| Time (total): | 1:12...? |
| Time (moving): | 8:27 min/mile |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55, calm, cloudy |
| Workout Type: | run |
| Breakfast: | baked egg, 2 scones w/jam, 2 fruit parfaits w/granola, tea, water, juice |
| Lunch: | |
| Dinner: | parsnips, mushroom, green salad, bread, cheese, 2 glasses wine, orange juice |
| Workout Food: | |
| Course: | 19th, down the trail to Interlaken, Arboretum loop, Interlaken, 19th, home |
| Results: | |
| Comments: | Running this far with not much of a foundation is not easy. About two miles in I was thinking this is going to be a loooong afternoon and then half way in it got better and the last mile - probably just because I know I was close to home - was okay.
Two words: tight Achilles. |
| Equipment: | |
Friday, November 07, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 2x9 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Well, core exercises feel okay but I am not motivated to do much here... |
| Equipment: | |
Thursday, November 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I almost did not go today... and the first two flights were a real mind f__ck as in I almost quit and drove home on each flight. Thank goodness my legs warmed up on the third flight and I managed to carry on. And really, it was not that hard in retrospect. I must just make mountains out of molehills or something.
I had my CamelBak on today and it sure is nice to have the water handy. But I was alone. Well, none of my friends showed up anyway, the stairs were really crowded considering how not nice the weather was. |
| Equipment: | |
Wednesday, November 05, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 9, 8 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 50 steam engines, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Not much motivation today. |
| Equipment: | |
Tuesday, November 04, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today was the beginning of the official Jim K stair program which means we'll start alternating walking and running and try to increase the distance by one flight every week. Today we did six flights with Jim so that was three walkers and three runners. Then RC R and I did four more walkers just to make it a full meal deal.
Attendance was fantastic. Not only were Jim and RC there but Greg K, Steve B, Aaron S and Ryan D showed up as well. Fantastic.
I felt okay, the running was hard as usual but hey - it was good not to get sore at least. All the stair walking I have done to date is helping that at least. |
| Equipment: | |
Monday, November 03, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 60 leg extensions, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | No motivation for anything other than core today... I feel like I have let the core stuff slip as it is. |
| Equipment: | |
Sunday, November 02, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 6 miles? |
| Time (total): | 51 min |
| Time (moving): | 8:30 min/mile |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light breeze, mostly sunny, dry |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Discovery Park Loop Trail |
| Results: | |
| Comments: | Today I ran the loop trail twice (counter-clockwise) and on the second lap I went down almost all the way to the beach by the lighthouse and then up the trail/stairs to the bluff like we used to do in the adventX outdoor exercise class.
Man, by the time I got to the top of that climb I was barely moving and it took me a bit before I was 'running' again. But my legs never got sore, I was just way out of breath so I think my body is starting to get used to this running thing. |
| Equipment: | |