SCUNNINGHAM's Jan 2010 CalorieKing Blog
Monday, January 11th 2010
WORKOUT6:20 AM - 60 mins of Spinning @ home~ 10 miles (109 AVG - 114 MAX HR) 275 Kcals
12:30 PM - 44:30 mins of TM HIIT Running - 5 miles (146 AVG - 162 MAX HR) 374 Kcals
Breakout: 6.0 - 6.7 mph every 4 mins with 1 min Interval @ 8.0 mph x 8 sets
AVG PACE: 8:54 min/mile
I am making real progress here. I have decided to change training for the Broad Street run to finish in 85 minutes or better. This comes out to be a 8:30 min/mile pace. Being I still have over 4 months...
Sunday, January 10th 2010
WORKOUT11:00 AM - 60 mins of Stepper (Manual-L6)~6.92 miles(125 AVG - 136 MAX HR) 371 Kcals
12:40 PM - 17 mins of Core Training (103 AVG - 123 MAX HR) 71 Kcals
Consisting of: 4 mins of Flex Arm hangs (3 sets of 25), 2 mins of push-ups (30 Regular & 30 Bent Knee), 3 mins of Squats w/overhead press (105 count), 3 mins of sit-ups (120 count), & 3 mins of Planks. with 30 secs rest between each exercise.
6:50 PM - 90 mins of Spinning @ home ~ 15 miles (109 AVG - 119 Max...
Saturday, January 9th 2010
WORKOUT8:20 AM - 64 mins of Weight Training-Legs & Butt (96 AVG - 122 MAX HR) 220 Kcals.
Lunges w/overhead press: 3 sets of 20 with 2.5lbs dumbbells
Squats: 15/95, 15/115, 12/135, 6/155
Lying Leg Press: 15/180, 15/230, 12/280
Prone Leg Curl: 15/40, 12/50, 8/60
Leg Extension: 15/40, 12/50, 10/60
Hip Abduction: 15/50, 15/60, 15/70
Hip Aduction: 15/50, 15/60, 15/70
Cyber Eagle Glute: 15/30, 12/35. 12/40
Seated Calf Raises: 15/90, 15/130, 12/150
6:00 PM - 45 mins...
Friday, January 8th 2010
WORKOUT5:15 AM - 93 mins. of Spinning ~ 16 miles (127 AVG - 144 MAX HR) 601 Kcals
12:40 PM - 14 mins TM Fitness Test (106 AVG - 127 MAX HR) 8.1 miles - 63 Kcals
Started: 3.4 mile/hour walk with increase in incline from 0% to 15%
Readout: VO2: 36.9 ML/Min. - Rating: Excellent
12:55 PM - 32 mins TM Increase Endurance Program (136 AVG - 165 MAX HR) 229 Kcals
Run Total: 2.96 miles (Incline from 0% to 3%)
Pace: 3.5 to 8.0 miles/hour with increase every 40 secs.
* This...
Thursday, January 7th 2010
WORKOUT:6:15 AM - 28 mins. of 30 day Shred 2 (125 AVG - 145 MAX HR) 171 Kcals
6:50 AM -2 minutes of Push-ups:30 Regular,35 Bent Knees(127 AVG -135 MAX HR)12 Kcals
3 minutes of Crunches - 120 count (95 AVG - 99 MAX HR) 9 Kcal
3 minutes of Planks (119 AVG - 133 MAX) 17 Kcals
3 minutes of Squats w/overhead press - 100 count (120 AVG - 131 MAX HR) 18 Kcal
1:00 PM - 40 mins. Elipical(Manual-L4) 4 miles (109 AVG-120 MAX HR) 192 Kcals.
9:05 PM - 5 mins. Flex Arm Hangs( 3 s...