SCUNNINGHAM's Dec 2009 CalorieKing Blog

Thursday, December 31st 2009

5:05 AM - 38:54 mins of TM Running(0% Incline) (146 AVG HR - 158 MAX HR) 4 miles (320 Kcals)
RUN Breakdown: (9:43:30 Avg. pace per mile)
5.8 - 6.1 mph increased pace .1 mile every 5 mins. for 20 mins.
6.2 - 6.4 mph increases pace .1 mile every 2 minutes for 6 mins.
6.5 - 6.9 mph increased pace .1 mile every 1 min. for 4 minutes.
6.8 - 6.4 mph decreased .1 mile every 30 seconds for 2.5 mins.
6.3 - 6.1 decreased pace every .1 mile every 2 minutes.

5:50 AM - 61:34 mins of Spinning...

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Wednesday, December 30th 2009

11:50 AM - 45:00 mins of Spinning (107 AVG HR-116 MAX HR) ~ 7.5 miles (209 Kcals)

1:45 PM - 66:00 mins of Weights (Chest, Back, Shoulder & Abs) Avg. HR 104 (278 Kcals)

Bench Press: 15/75, 12/85, 6/95
Bench Knee-in/Straight Leg for Abs: 3 sets of 30
Cable Crossover: 15/30, 12/40, 6/50
Nautilus Ab Crunch: 25/80, 20/80, 20/80
Incline Dbl Flyes: 20/15, 15/20, 12/25
Dbl Side Bends: 15/15, 15/20, 15/25
Standing Row: 15/25, 12/35, 10/45
Narrow-grip Lat. Pull-down: 15/52.5,...

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Tuesday, December 29th 2009

7:30 PM - 90:00 mins of Spinning @ home (115 AVG HR-125 MAX HR) Approx 15 miles (479 Kcals)

I am starting to notice that I ride like a biker:thumbu2:

Anyway, the pink eye is still in both eyes. I went into work by 5 AM again, I was planning on leaving by noon, but things didn't go as planned. I didn't get out of there until nearly 3 PM. I was so tired driving home, that I had to roll down the window to keep me from nodding off while driving. As soon as I got home I took a much needed nap....

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Monday, December 28th 2009

2:05 PM - 60:00 mins of Spinning @ home (112 AVG HR-131 MAX HR) Approx 10 miles (307 Kcals)

5:10 PM - 42:18 mins of TM Running(0% Incline) (147 AVG HR - 161 MAX HR) 4.1 miles (338 Kcals)

RUN: 3.1 miles in 30:32 minutes - Just under 10min/mile pace (260 Kcals)
Started at 5.8 mph pace and increased pace .1 mile every 1/2 mile for 2 miles final 1.1 mile increased pace every .25 to .1 mile up to 6.9 mph.
WALK: 1 mile cool-down in 11:46 mins. (96 Kcals) decreased from 6.8 mph to 5.0 m...

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Sunday, December 27th 2009

4:35 PM - 43:12 mins of TM Running(0% Incline) (142 AVG HR - 163 MAX HR) 4.1 miles (338 Kcals)

RUN: 3.1 miles in 30:50 minutes - Just under 10min/mile pace (245 Kcals)
Started at 5.7 mph pace and increased pace .1 mile every 1/2 mile for 2 miles final 1.1 mile increased pace every .25 to .1 mile up to 7.1 mph.
WALK: 1 mile cool-down in 12:22 mins. (93 Kcals) decreased from 5.0 mph to 4.6 mph every 2-1/2 mins.

7:20 PM - 60:00 mins of Spinning @ home (119 AVG HR-127 MAX HR) Approx ...

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