SCUNNINGHAM's Jul 2010 CalorieKing Blog
Monday, July 26th 2010
WORKOUT5:15 AM - 87 mins of Spinning ~ 15 miles (123 AVG - 145 MAX HR) 517 Kcals.
Great intensity & lots of speed work.
7:00 AM - 30 mins of Stepmill (ML5&6) - 2.9 miles (130 AVG - 140 MXA HR) 198 Kcals.
Breakdown: 15 minutes @ Manual Level 5, then 15 minutes at Level 6.
Sunday, July 25th 2010
WORKOUT10:10 AM - 84 mins. of Run/Walk Intervals - 7.25 miles (131 AVG - 145 MAXHR) 566 Kcals.
Breadown: Ran the 1st mile, then decided to include walking intervals as follows: 1/4 mile speed walking, followed by 3/4 mile running intervals X 6 sets.
Total runing distance: 5.5 miles
Total Waling distance: 1.75 miles
Avg pace: 11:34 min/mile
6:50 PM - 40 mins. of Weights: Arms (96 AVG - 122 MAX HR) 127 Kcals
Assisted Chin-ups (Narrow grip): 90/10, 75/10, 60/4
Assisted Ch...
Saturday, July 24th 2010
WORKOUTREST DAY
Trying to rest up for my long run on Sunday. Pulled a muscle while running on the treadmill on Thursday and lifted heavy on Leg day. So , I desided to listen to my body and take a much need rest day.
Friday, July 23rd 2010
WORKOUT5:40 AM - Spinning ~ 8 miles ( 110 AVG - 124 MAX HR) 238 Kcals.
Class was somewhat easy since Nikki was substituded. I am kind of glad since my body is really sore from yesterdays workout.
6:40 AM - 32 mins of Hill Walking - 2.37 miles (109 AVG - 125 MAX HR) 149 Kcals.
Breakdown: 4.5 MPH pace with 0 % to 4.9 % incline with .5% increase every 1/4 mile x 9 sets. followed by 2 minute cooldown.
Thursday, July 22nd 2010
WORKOUT6:30 AM - 66 mins. of Weights - Legs (101 AVG - 130 MAX HR) 205 Kcals.
Lunges w/dbl. curls: 10/25, 10/25, 10/25
Barbell Squats: 65/15, 85/15, 105/12
Hack Squat: 95/15, 115/12, 135/12
Angled Leg Press: 180/15, 230/12, 280/10
Angled Calf Raises: 180/25, 230/25, 280/25
Leg Curl: 40/15, 50/15, 60/10
Leg Extension: 52.5/15, 60/12, 67.5/10
rotary Calf: 150/15, 150/15, 150/15
Adductor: 100/15, 110/15, 120/12
Abductor: 100/15, 110/15, 120/12
7:45 AM - 35 min Run w/...
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