Tomorrow's Performance Depends on Today's Recovery

Minneapolis,MN 
Today
Sunny High 75FLow 53F
  • Temp: 50F
  • Hum: 100%
  • W: 0mph N
WEDNESDAY
Partly Cloudy
High 73F
Low 53F
THURSDAY
Sunny
High 78F
Low 58F
FRIDAY
Sunny
High 80F
Low 58F
SATURDAY
Sunny
High 80F
Low 57F

Monday - October 1

Run
  • 1h 02m
  • 3.30 miles
  • 18m 47s /Mi

7:00 PM TEAM
Alternating steep incline walk with low incline run. During the last "push" I even managed 6 mph for an entire minute - LOL

Swim
  • 30m
  • 900.00 meters
  • 03m 20s /100 meters

1/8 mile Brst Stroke - warmup
10 minutes freestyle drills
1/8 mile Brst Stroke - cooldown
My form is definitely getting better on the freestyle, and I only suck wind once every lap, rather than once every length!

Sport
  • Yoga
  • 15m
My big goal for this week is to do everything as planned because my weight will begin with the #1 no later than Friday morning.  Period.

  • Calories: 1951 From fat:468.48 (54.65g, 24.01%), From Carbs:1045.15 (274.34g, 53.57%), Protein:437.37 (114.8g, 22.42%)

Sunday - September 30

I was all set to head off to spinning class this morning when I looked back at my training log and realized that the past seven days have been really solid, and that I owe my body a day off.  So, if I do anything today, it will be a nice walk in the park with my dog.

  • Calories: 1795 From fat:424.66 (49.55g, 23.66%), From Carbs:940.25 (246.83g, 52.38%), Protein:430.09 (112.9g, 23.96%)

Saturday - September 29

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    20
    20
    0
    10
  • ABS - Crunches, Knee Up
    2
    20
    20
    0
    0
  • BACK - One Arm Row
    3
    10
    10
    15
    15
  • BICEPS - DB Concentration
    3
    8
    10
    10
    10
  • BICEPS - DB Curls
    3
    8
    10
    10
    12
  • CHEST - Flat Dumbell Press
    3
    10
    12
    15
    15
  • CORE - Prone Planks
    2
    30
    30
    0
    0
  • SHOULDERS - Shoulder Press - Machine
    3
    10
    10
    10
    10
  • TRICEPS - DB Overhead Extension
    3
    6
    10
    15
    15
  • TRICEPS - DB Overhead Extension, Lying
    3
    8
    10
    8
    8

Started the "New You for the New Year" Challenge.
Beginning Weight = 202.6 pounds
Hips = 114 cm

While I was traveling my set of Bowflex SelectTech dumbbells arrived... I took them for a test drive today - I am in LOVE with these puppies!!!

Well... it's been less than an hour since I completed my workout, and my goodness, I am going to be a bit sore tomorrow (good pain).

  • Calories: 1418 From fat:491.14 (54.14g, 34.64%), From Carbs:542.05 (134.45g, 38.23%), Protein:384.81 (95.45g, 27.14%)

Friday - September 28

Run
  • 1h 00m
  • -----
  • -----

TEAM - 7:00 PM
Alternated between running with 2-4% incline and walking with 6-15% incline

Sport
  • Yoga
  • 15m

So GREAT to be home, for a whole two weeks!

Had the 6 week check-in at TEAM Weight Loss tonight (actually 7 weeks for me due to travel):

Metrics:
Weight loss = 8 = 3.76% weight loss
BMI loss = 4.4 percentage points = 11.76% loss on BMI

I will GLADLY take the BMI loss over the weight loss... the numbers on the scale really don't mean much, other than an approximate indication of changes.

Now, I know that the following is approximate, but here are the deltas between lean mass and fat mass:
fat: 12 pounds lost
muscle: 4 pounds gained

Thursday - September 27

Bike
  • 1h 00m
  • -----
  • -----

5:15 AM, warm-up and then spinning class. I am going to miss the people at the Scottsdale location... I might just need to come back here, for run.

I have my presentation this morning.  Last night's run through went smoothly, and I intend to "sweep my aura" this morning to get myself ready for presenting. 

Wednesday - September 26

Swim
  • 42m
  • 1200.00 meters
  • 03m 30s /100 meters

5:20 AM
23 mins of drills that involved making sure that I had proper hand entry in the water, as well as the in-water portion of the stroke. I am feeling like MUCH less of a spaz as I am developing some muscle memory for the freestyle arm movement.
The remainder of the time was with my good ol' friend, the breast stroke.

  • Calories: 1952 From fat:968.16 (106.64g, 49.6%), From Carbs:570.05 (141.27g, 29.2%), Protein:413.8 (102.55g, 21.2%)

Tuesday - September 25

Bike
  • 40m
  • 13.00 miles
  • 19.50 Mi/hr

5:30 AM Cycling Class
WOW, do I have cycling studio envy. This was the most AWESOME set up that I have ever seen. Tiered room, huge projection screen TVs in the front of the room playing back Tour de France footage. Excellent music and the class was not dominated by the ego of the instructor. She directed us, but the class was not all about how "cool" she was.
Okay, so to explain that comment... the 50-something male cycling guy at my local gym spends the class flirting with the girly-girls and is otherwise a bit annoying. He's a strong cycler, but his class seems to be about "being cool". NOT an attitude that sits well with me. Okay, enough venting.
I feel pumped and envigorated after the class.

  • Calories: 2031 From fat:749.57 (72.05g, 36.91%), From Carbs:855.75 (185.07g, 42.13%), Protein:425.68 (92.06g, 20.96%)

Yoganerd's Training Log


 October 2007 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals