SCUNNINGHAM's Jun 2010 CalorieKing Blog
Thursday, June 10th 2010
WORKOUT6:30 AM - 72 min. Run Outside - 6.5 miles ( 125 AVG - 138 MAX HR) 448 Kcals.
Easy run outside. Approx. 11 min/mile pace.
Wednesday, June 9th 2010
WORKOUT5:20 AM - 87 mins. of Spinning ~ 14 miles (112 AVG - 126 MAX HR) 415 Kcals.
7:00 AM - 22 mins. of Running - 2.5 miles (140 AVG - 157 MAX HR) 164 Kcals.
Run: 20 mins @ 6.5 - 7.4 mph with .1 mph increase every 2 mins. = 2.33 miles
Walk: Cool-down @ 4.5 mph pace for 2 mins = .17 mile
Tuesday, June 8th 2010
WORKOUT5:15 AM - 67 mins. of Weights -Legs (95 AVG - 118 MAX HR) 218 Kcals.
Lunges w/dbl. curls: 25/5, 25/5, 25/10
Assisted Squats: 15/95, 15/115, 15/135
Hack Squat: 15/50, 15/70, 15/90
Angled Leg Press: 15/180, 12/270, 5/320
Angled Calf Raises: 25/180, 25/270, 20/320
Leg Curl: 15/40, 12/50, 8/60
Leg Extension: 15/45, 12/60, 8/75
Adductor: 15/100, 12/110, 10/120
Abductor: 15/100, 12/110, 10/120
Standing Calf Raises: 15/75, 15/75, 15/75
6:30 AM - 30 mins Stepper ...
Monday, June 7th 2010
WORKOUT5:15 AM - 92 mins.of Spinning ~ 15 miles (116 VG - 135 MAX HR) 484 Kcals.
7:05 AM - 20 mins of Running - 2.2 miles ( 139 AVG - 151 MAX HR) 148 Kcals.
Breakdown: Run 2.0 miles in 17:28 mins (6.5 to 7.3 mph w/increase every 2 mins.,
cool-down: .2 miles @ 4.5 mph pace.
Sunday, June 6th 2010
WORKOUT3:20 PM - 60 mins. of Biking Outside - 13.25 miles (119 AVG - 136 MAX HR) 344 Kcals.
6:20 PM - 25:45 mins of Running - 3.1 miles (5K) (114 AVG - 159 MAX HR) 215 Kcals.
6:46 PM - 5:15 mins of Walking - .4 miles (Cool-down) 32 Kcals.
So I finished this 5 K with an avg. pace of 8:16min/mile. This is my best time yet!
I think this recovery week has really help my performance.
6:55 PM - 5 mins. of Elipical - .35 miles (114 AVG - 122 MA XHR) 26 Kcals....