SCUNNINGHAM's CalorieKing Blog
Sunday, June 13th 2010
WORKOUT7: AM - mins. of Running - 4. miles (131 AVG - 171 MAX HR) 338 Kcals.
Run: 3.64 miles in 30 mins (8:15 pace) Started at 6.7 mph for 6 mins, then 6.8 - 7.6 mph @ .1 mph increase every 2 mins., then 7.7 to 8.2 mph @ .1 increase every 1 min.
Walk: 1.04 miles @ 4.5 mph for 14 mins.
8:00 AM - 40 mins of Swimming Lessons (91 AVG - 115 MAX HR) 103 Kcals
8:40 AM - 50 mins of Swimming Laps - 1.17 miles (101 AVG - 122 MAX HR) 187 Kcals.
1/2 mile (32 laps) w/ kick-boar...
Saturday, June 12th 2010
WORKOUT7:10 AM AM - 35 mins. of Running - 4.0 miles (142 AVG - 163 MAX HR) 278 Kcals.
Run: 3.62 miles in 30 mins (8:20 pace) Started at 6.6 mph for 4 mins, then 6.7 - 7.7 mph @ .1 mph increase every 2 mins., then 7.8 to 8.1 mph @ .1 increase every 1 min. Walk: .38 miles @ 4.5 mph for 5 mins.
8:05 AM - Swimming Laps - 1 mile (104 AVG - 118 MAX HR0 205 Kcals.
1/2 mile (32 laps) w/ kick-board
1/2 mile (32 laps) Side-kicks w/ flippers & fins.
2 laps walking cool-down.
...
Friday, June 11th 2010
WORKOUT5:15 AM - 86 mins. of Spinning ~ 14 miles (114 AVG - 136 MAX HR) 423 Kcals.
6:50 AM - 35 mins. of Running - 4.0 miles (141 AVG - 161 MAX HR) 270 Kcals.
Run: 3.6 miles in 30 mins (8:20 pace) Started at 6.6 mph for 4 mins, then 6.7 - 7.9 mph .1 mph increase every 2 mins. Walk:.4 miles @ 4.5 mph for 5 mins
7:25 P{M - 42 mins. of Weights: Arms (NO HRM) ~ 147 Kcals.
Pull-ups: 3 unassisted
Angled Chin-ups: 3 sets of 8
Assisted chin-ups (Narrow grip): 60/6, 60/6,...
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