Monday, August 2nd 2010

WORKOUT

5:15 AM - 92 mins. of Spinning ~ 18 miles ( 123 AVG - 144 MAX HR) 526 Kcals.

7:10 AM - 30 mins of AB Workout ( 104 AVG - 124 MAX HR) 126 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 15
Roman Chair - Alternating Straing leg & Knee In: 3 sets of 30
Hanging Straight Legs: 3 sets of 6
Bench Straight Leg & Knee In: 3 sets of 30
Stability Ball Crunch: 3 sets of 25
Planks - alternating straight arm & forearms: 3 sets of ...

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• 2023 cals consumed
• 122 mins of exercise

Sunday, August 1st 2010

WORKOUT

10:15 AM - 77 mins. of Biking - 16.2 miles ( 112 AVG - 138 MAX HR) 387 Kcals.
Nice ride in Pennypack Park. Did one entire loop before the rain started to pour down.

3:30 PM - Approx. 30 mins. Jumping on Trampoline with nieces. (NO HRM) ~ 60 Kcals.
OK, So I haven't done this kind of jumping since I was a kid. Had so much fun with the nieces. We did different tye of jumping and flips. Played dodge ball, monkey in the middle & duck, duck goose, etc..... Exhausting, b...

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• 1748 cals consumed
• 107 mins of exercise

Monday, July 26th 2010

WORKOUT

5:15 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.

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• 1860 cals consumed
• 117 mins of exercise

Sunday, July 25th 2010

WORKOUT

10:10 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...

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Saturday, July 24th 2010

WORKOUT

REST 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.

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