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  #121   ^
Old Wed, Feb-07-18, 20:39
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Machine: Elliptical
Duration: 65 minutes
Distance: 3.9
Effort: 60 minutes - Rolling hills setting (level 10) plus 1 minute of max effort during the 5 minute cool down period.
HR: 135 to 159 for 60 minutes, 160 to 170 during the 1 minute sprint.

After the workout I walked 10 minutes more to cool down. EF D3. Good workout tonight.
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  #122   ^
Old Sat, Feb-10-18, 15:50
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Outdoor walk/jog at a school track
Duration: 66 minutes
Distance: 5 miles
Effort: Jogged 4 miles at around 5 mph. Walked for a 1/2 mile to both warm up and cool down.

The point today was to get a real outdoor jog in for the first time in a while. The treadmill and elliptical workouts are not the same. I didn't push hard on this workout. I wanted to find a jogging pace that I could stick with and just keep at it until I had had enough (within reason). It was cool and damp. It took 2 miles of jogging to warm up and find that pace. Then it started drizzling. I kept going. I was still feeling good at mile 3. Drizzle turned to rain. I kept going. I was feeling good, so I picked up the pace a little. At mile 4 the gravel track was saturated and started pooling water. I called it a day, walked 2 more laps to cool down, then headed to the car. The skies opened up. Gutter flusher weather. By the time I got to the car I may as well have swam there. Not ideal, but I did get my outdoor jog in!
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  #123   ^
Old Sun, Feb-11-18, 13:12
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 12,364
 
Plan: Suzanne Somers
Stats: 182.5/165/105 Female 5'
BF:Melting!
Progress: 23%
Location: Atlanta, GA
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Ken, good for you! I may walk in the rain today as well - it's been drizzly and wet off and on and I haven't been walking much lately.

I am watching the Olympics - that has to be inspirational for you, being on right now...!
Kat
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  #124   ^
Old Sun, Feb-11-18, 17:28
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Thanks Kat. I hope that you got your walk in. At least it is warm. I was doused by a heavy shower on a 5 mile walk today, but with 70 degree temperatures I didn't mind getting a little damp. I'll take this over snow and ice any day.

My recovery time from cardio workouts is so much better now than it was 2 years ago. In the days after my first jogs in 2016 I was really feeling the pain. I woke up wobbly legged the next day and still had sore muscles on the 2nd day after a workout. Yesterday was my first long outdoor jog in prep for the next 10K. I feel fine today. I barely noticed any weariness on my walk today. I should be able to get a good workout in every other day. I may even try a short cardio workout one day followed by a hard cardio workout the next. I'm feeling pretty darn fit already and I've still got 2 months to prepare for that race.
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  #125   ^
Old Tue, Feb-13-18, 08:46
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Last night...

Machine: Treadmill
Duration: 55 minutes
Distance: 4 miles
Effort: 18 minutes Jogging 5.6 mph and 7 minutes at 6.0 mph. 30 minutes walking at 3.8 mph.
HR: 160 to 170 during the jogging.

My right shoulder is sore from my weight lifting session on Sunday. Although not as bad, it is the same pain at the same location as the injury that occured lifting weights 18 months ago. That injury took forever to heal and was the primary reason that I dropped weight lifting from my regimen. The pain I'm feeling now isn't too bad. I will continue with the weights for now. But rather than go for strength think I will back off and lift for tone - less weight, more reps, and not aiming to lift until failure. Hopefully I can coax this shoulder into behaving.

Last edited by khrussva : Tue, Feb-13-18 at 10:03.
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  #126   ^
Old Thu, Feb-15-18, 08:33
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Machine: Elliptical
Duration: 65 minutes
Distance: 4.0
Effort: 60 minutes - Rolling hills setting (level 11) plus 3.5 minute of max effort during the 5 minute cool down period.
HR: 135 to 150 for 60 minutes, 165 to 173 during the sprint session.

HR and respiration during the main workout stayed in the moderate cardio zone even though I'd up the difficulty level a notch and maintained my usual pace. I hope that's a sign of being in better shape.
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  #127   ^
Old Sun, Feb-18-18, 11:00
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Last Friday night...

Machine: Treadmill
Duration: 41 minutes
Distance: 3.6K
Effort: 17 minutes Jogging 5.2 mph, 15 minutes at 5.6 mph, and 3 minutes at 6.0 mph. 6 minutes walking at 4 mph.
HR: 145 to 166 during the jogging.

Saturday I went to the gym again for an upper body weight lifting workout. I'm keeping the weights lighter to prevent injury. It doesn't seem like much of a workout when I'm done. Hopefully I will be able to slowly increase the effort for a more effective workout without injuring myself this time.
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  #128   ^
Old Sun, Feb-18-18, 21:08
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,192
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Outdoor jog/walk at a school track
Duration: 132 minutes (10K time - 74 minutes)
Distance: 9+ miles
Effort: Jogged a full 10K (6.2 miles) at around 5 mph. Walked a few laps to warm up and 3 miles following the jog to cool down.

The point today was to complete a 10K jog if I could. I did. I did not push myself at all. I did not pace myself with my phone app. I just ran a slow jog with the intent of making it to the end. The first mile and last 0.2 miles were the fastest paces. Mile 3 & 4 I was jogging at a better pace than mile 2. I tired during mile 5 & 6 and it showed as those were my slowest miles.

I was surprised with my respiration and heart rate. I was never gasping for breath or maxing out my heart rate. That part of today's workout was great. I certainly could have pushed harder. Strength, speed, and longer strides need some work. I was tired by mile 5 and it took some determination to keep going. Future workouts will include some sprints, jogging hills, and running a shorter distance (2 to 3 miles) at a faster pace.

The 74 minute 10K today was pretty slow. I ran the race 3 minutes faster than that 2 years ago. But as I said, I did not push the pace today. I have 8 weeks to go before the Richmond 10K. I'll try another practice 10K in a month or so. I'll push a litter harder on that one to gauge where I'm at.
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