SCUNNINGHAM's CalorieKing Blog
Monday, January 4th 2010
WORKOUT:5:15 AM - 82:16 minutes of Spinning ~ 18 miles (122 AVG - 144 MAX HR) 491 Kcals.
12:10 PM - 45:38 mins. of TM Running (146AVG HR - 159 MAX HR) 5 miles - 378 Kcals
RUN Breakdown: ( Average Pace 9:08 min/mile
)6.0 - 6.4 mph increased pace .1 mile every 4 mins. for a total of 20 mins.
6.5 - 7.3 mph increases pace .1 mile every 2 mins for a total of 18 mins.
Cool-down: 7.2 - 6.5 decrease .1 miles every 1 min. for the restof the workout.
WOW - I can feel me le...
Sunday, January 3rd 2010
WORKOUT:9:10 AM - 30 mins of HIIT on the Stepper. 4.41 miles (133 AVG HR - 146 MAX HR) 208 Kcals.
Consisting of: 2 mins.(Level 6) followed by 1 min (Level 11) x 5 sets
2 mins.(Level 7) followed by 1 min. (Level 12) x 2 sets
2 mins.(Level 7) followed by 1 min. (Level 13) x 1 set
2 mins.(Level 7) followed by 1 min. (Level 14) x 1 set
...
Saturday, January 2nd 2010
WORKOUT:9:45 AM - 57 mins. of Bodyworks using 8 & 10 lb weights (116 AVG - 140 MAX HR) 306 Kcals
11:00 AM - 60 mins. of Yoga (78 AVG HR - 101 MAX HR) 117 Kcals.
3:45 PM - 40:10 mins. of TM Running (147 AVG HR - 159 MAX HR) 4.1 miles - 335 Kcals
3.1 miles (5K) in 29:42 mins., 1 mile cool-down in 10:28 mins.
RUN Breakdown: (9:30 Avg. pace per mile for 5K oortion)
6.0 - 6.3 mph increased pace .1 mile every 1/2 mile for 2 miles.
6.4 - 6.8 mph increases...
2010 NUTRITIONAL & EXERCISE GOALS
Friday, January 1st 2010
2010 NUTRITIONAL GOALS:1. To eat fewer calories than I burn.
2. To properly balance my macro-nutrient ratios.(20/25% Protein-50/55% Carbs.-20/25% Fat)
3. To eat 5 to 6 meals per day, properly timed in 3 hour intervals.
4. To eat lean protein with every meal.
5. To eat the right types of Carbohydrates & avoid refined sugars.
6. To eat low fat & choose the right types of fat.
7. To drink plenty of water.
8. To eat natural unrefined foods.
2010 EXERCISE...
Thursday, December 31st 2009
5:05 AM - 38:54 mins of TM Running(0% Incline) (146 AVG HR - 158 MAX HR) 4 miles (320 Kcals)RUN Breakdown: (9:43:30 Avg. pace per mile)
5.8 - 6.1 mph increased pace .1 mile every 5 mins. for 20 mins.
6.2 - 6.4 mph increases pace .1 mile every 2 minutes for 6 mins.
6.5 - 6.9 mph increased pace .1 mile every 1 min. for 4 minutes.
6.8 - 6.4 mph decreased .1 mile every 30 seconds for 2.5 mins.
6.3 - 6.1 decreased pace every .1 mile every 2 minutes.
5:50 AM - 61:34 mins of Spinning...