SCUNNINGHAM's Jan 2011 CalorieKing Blog
Friday, January 21st 2011
WORKOUT6:05 AM - 120 mins. of Spinning @ Home ~ 24 miles (95 AVG - 103 MAX HR) 402 Kcals.
Nice easy workout.
5:10 PM - 90 mins Spinning w/Diane ~ 22 miles ( 120 AVG - 146 MAX HR) 516 Kcals.
37.3 KM
Thursday, January 20th 2011
WORKOUT7:20 AM - 60 mins. TM Running - 6.0 miles ((141 AVG - 154 MAX HR) 464 Kcals
In-Zone: 59 Minutes
Breakdown:
5.5 MPH @ 0% Incline x 3 mins.
5.6 MPH @ 0% Incline x 3 mins.
5.7 MPH @ 0% Incline x 3 mins.
5.8 MPH @ 0% Incline x 3 mins.
5.9 MPH @ 0% Incline x 3 mins.
6.0 MPH @ 0% Incline x 3 mins.
6.0 MPH @ 0.5% Incline x 3 mins.
6.0 MPH @ 1.0% Incline x 3 mins.
6.0 MPH @ 2.0% Incline x 3 mins.
6.0 MPH @ 2.5% Incline x 3 mins.
6.0 MPH @ 3.0% Incline x 3 mins.
...
Wednesday, January 19th 2011
WORKOUT5:00 AM - 70 mins. of Weights: Upper-body & Arms (100 AVG - 140 MAX HR) 270 Kcals
In-Zone: 14 minutes
Assisted Wide Grip Pull-ups: 90/12, 75/6, 75/6
Assisted Narrow Grip Pull-uos: 90/10, 75/6, 75/5
Assisted Dips: 75/12, 60/10, 60/10
Push-ups: 3 sets of 20 (Standard Military)
Dbl Curl: 15/15, 20/10, 20/6
Tricep Dips between Two Benches: 20, 15, 15
Bar Curl: 20/20, 30/15, 40/8
Rope Tricep Puchdown: 20/15, 25/10, 25/10
Bicolator: 50/10, 50/10, 50/10
LF Over...
Monday, January 17th 2011
WORKOUT6:50 AM - 65 mins. TM Hill Walking - 4.35 miles ( 106 AVG - 112 MAX HR) 306 Kcals.
In-ZOne: 0 Minutes.
Breakdown:
4 MPH @ 3.0% incline for 30 minutes
4 MPH @ 4.0% incline for 30 minutes
4.5 MPH @ 0% incline for 5 minutes