elock6’s BodyBlog

Date:  4/5/2009
Training Time: 1:45 PM
Duration: 168 Minutes
Calories burned: 3115
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 215
Current Body Fat: ~12.5%
General Focus:  Burn calories, increase Endurance       
********************************************
Trained Today:
Endurance Cardio
********************************************
·         50 Mile Outdoor Cycling

Observations

It was a beautiful day today and the bike was calling.  Plus I had to get my head clear.  There’s lots of nasty stuff up there these days.  Cycling always does that for me.  Felt very good considering the distance, which is only the second time I’ve gone that far this year post winter.  I had a slight cramp in my left quad right at the teardrop.  This, I’m certain, was due to me not using any magnesium supplements or cardio gels for the duration of the ride.  I was probably a little dehydrated also, as I only consumed 2 24oz bottles of water the whole way.  I would usually have about 4 or 5 bottles.  I just didn’t feel like stopping today.  Oh well…the headache went away almost as soon as the ride ended.

Date:  3/25/2009
Training Time: 4:45 PM
Duration: 60 Minutes
Calories burned: 900
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 209
Current Body Fat: ~11%
General Focus:  Burn calories, increase Lactic Threshold        
********************************************
Trained Today:
Cardio
********************************************
·         60 Minutes StairStepper 

<strong />

Date:  3/13/2009
Training Time: 4:00 PM
Duration: 60 Minutes
Calories burned: XX
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 208
Current Body Fat: ~10.5%
General Focus:  Burn calories, increase Lactic Threshold        
********************************************
Trained Today:
Cardio
********************************************
·         60 Minutes elliptical with Intervals  

Observations:

Intense elliptical session with intervals as follows:

10 minute warm up

3 sets, 3 intervals per set as follows:

Interval 1) 4 min hard, 1 min recover

Interval 2)  4 min hard, 1 min recover

Interval 3)  4 min hard, 3 min recover

 x 3 sets

2 minutes recovery at the end.

Hard equals 80 to 90 percent of MHR.  Recovery pace is just light RPMs.  

Date:  3/9/2009
Training Time: 2:00 PM
Duration: 120 Minutes
Calories burned: XX
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 208
Current Body Fat: ~10.5%
General Focus:  Increase Lactic Acid Threshold, burn calories          
********************************************
Trained Today:
Cardio
********************************************
·         60 Minutes Elliptical with Intervals

·         60 Minutes Indoor Cycling with Intervals

Observations:

Intense elliptical and cycling sessions with intervals as follows:

10 minute warm up

3 sets, 3 intervals per set as follows:

Interval 1) 4 min hard, 1 min recover

Interval 2)  4 min hard, 1 min recover

Interval 3)  4 min hard, 3 min recover

 x 3 sets

2 minutes recovery at the end.

Hard equals 80 to 90 percent of MHR.  Recovery pace is just light RPMs.  Used this scheme for both hours. 

Date:  3/7/2009
Training Time: 1:45 PM
Duration: 146 Minutes
Calories burned: XX
Heart Rate: 166 Average (XX%); 183 Max (XX%)
Current Weight: 209
Current Body Fat: ~10.5%
General Focus:  Get some base miles and get my cycling legs back       
********************************************
Trained Today:
Endurance Cardio
********************************************

·         45 Mile Outdoor Cycling

Observations:

Another great day today so I have to use the opportunity to get on the bike.  A little longer today and a little harder effort today too.  Still a long way to get back to the end of last year’s cycling fitness level. 

Date:  3/6/2009
Training Time: 2:00 PM
Duration: 113 Minutes
Calories burned: XX
Heart Rate: 172 Average (XX%); 182 Max (XX%)
Current Weight: 210
Current Body Fat: ~10.5%
General Focus:  Get some base miles and get my cycling legs back       
********************************************
Trained Today:
Endurance Cardio
********************************************

·         32 Mile Outdoor Cycling

Observations:

Long way from my peak cycling conditioning from last year.  Plus I was a bit dehydrated and it was windier than I like it to be on a bike.  But is was almost 70 degrees today!  Couldn’t pass this one up.