Viking Power Log

Monday Run:

35 minutes total - 4.05 miles

606 calories

1 mile @ 6.7 mph

3 miles @ 7.0 mph

All with 1.0% grade

Tuesday:

10 Minutes Cycle Level 10
8 Reps of HIIT 12,12,13,14,15,15,15

17 Minutes Power Walk: 215 cal, 1.14 miles
5minutes @ 7.5% - 3.8
5minutes @ 10% - 3.8
2.5 minutes @ 12.5% - 4.0
2.5 minutes @ 15.0% - 4.0
2 minutes @ 0% - 3.8

Feel good, noticing changes in the mirror. Which is always a motivator! Monday’s run def could no go longer, exhausted and starting to cramp up a tad. Rushed for time this morning, wanted to do a little more but didn’t have the time.

Time was crunching this week… car problems continue, and a crazy cleint schedule but got my HIIT in this week… CHANGED from bike to Ellipitcal twice… and did one run… knee hurt this week form my Quad workout, but otherwise feel alright-

Monday: HIIT on Bike - 10 minutes Bike; 10 Reps of HIIT Level = 10,11,12,13,14,15 till end; 10 minute bike

Tuesday: HIIT on Ellipitcal - 10 Minute Warm-Up; 10 Reps of HIIT Starting at Level 8 moved up to 10 & 11 no higher than that

Wednesday: Run- 1st Mile at 6.7 mph till 9 minutes. 21 minutes at 7.0 mph which totaled the miles to 3.5. Cramping towards the end, felt like pushing a little but def couldn’t. Also, played some roller hockey for about half an hour, not really a good calorie burn but def fun in the warmer weather.

Thursday: HIIT on Ellipitcal - 5 minutes warm up @ Level 8; 10 Reps at Level 10 & 11. By the 5th or 6th rep I was getting incredibly tired, I was shortening the bursts to 20 seconds instead of 30 seconds. The last two reps, I did the full 30 seconds however.

 4 days, 9 workouts - and now tommorow off to Vermont for a break. Hopefully, I can;t cheat too bad on the diet while I am away.

Unfortunatly, with all my car problems this week my cardio has not been regular. However Friday morning I was back to the running addiction*.

*I am hoping if I call it an addiction I will stick to it longer.

 Started off faster than I usual do, and got to my top speed faster.

Stats:

30 minutes, 30 seconds
3.50 Miles
509 calories

6.7 mph - 1st Mile
7.0 mph - 2 Miles
6.7 mph - .5 mile

Def felt the fatigue come faster, next time I am thinking I can do the 4 miles completely.   

MONDAY - 7AM

3.01 Miles, 27 Minutes, 430 calories
Break - 3 minutes
1.00 Mile, 8.36 minutes, 146 calories

4.01, 35.36 minutes, 576 calories

Tuesday

Bike - 10m Warm-Up / Level 10

Bike - HIIT (10m)/ Level 12 / 15 30 on & 30 off

10m Power Walk started at 7.5% & 3.8mph, ended at 10% & 3.8 mph

Knee was aching medially, but had the therapist fix it today so hopefully no problems rest of time.

20 Minute Total Walk W/ Weight Vest 10m @ 10% @ 3.8 mph 5m @ 15% @ 4.0 5m @ 0% @ 4.0

216 calories, 1.32 Miles
10m HIIT on cycle

Effective Quick Workout this morning.

I got an extra 30 minutes on the cycle tonight (While watching the Yankees play).

Feeling good, 1st day of the 2nd cycle of Napalm. Slight chaffing but nothing horrible.

1st weigh in was 173.4 lbs… yah I didn’t believe it either… re-weighed twice and got 174.6 so still a lose, but much much more realistic