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  #211   ^
Old Wed, Jun-27-18, 07:12
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,728
 
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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I did a 40 minute jog at the Y indoor track last night. Distance: 3+ miles. After some HR inconsistency in the first 5 minutes I found a comfortable pace that kept my HR in the 125 to 135 BPM range for the remaining laps. This was still a slow jog and it does not feel like much of a workout. It's too easy. It is enjoyable, though and I do seem to be making headway with this MAF plan. It may be easy, but I'm moving faster than I was a two months ago when this all started.
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  #212   ^
Old Thu, Jun-28-18, 11:21
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,728
 
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's workout: 6.4 mile walk/jog through the neighborhood. 95 minutes mostly in my target HR zone. This was the 2nd day in a row that included jogging. It wasn't noticeable at first, but I was feeling a little draggy in that last mile. The plan for tonight is a bike ride or the elliptical at the gym - all depending on the weather.
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  #213   ^
Old Mon, Jul-02-18, 14:59
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,728
 
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 Saturday I bicycled for 15 miles, walked 5 miles around the school track, then rode the bike 5 more miles on the way home. That was a total of 25 miles under "Ken" power. I don't know that I've ever done that distance in a day - even when I was a teenager riding my bike most everyday. I was in my MAF zone most of the time for the entire workout. The walk was well into the overall workout. Just walking had my HR planted in the 115 to 120 range. Sunday was a recovery day. My legs were tired and ready for a day off.
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  #214   ^
Old Tue, Jul-03-18, 08:15
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,728
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
Default

I'm going to start reposting my monthly summaries from the Walking Challenge that I've been participating in for the past few years. Since I've started this "low cardio zone" MAF training I've been footnoting my workouts there daily. I plan on sticking to this regimen all the way up to next year's 10K and this format provides a quick view of how my workouts are going from week to week and month to month. So here are my May and June summaries...

Quote:
Originally Posted by khrussva
May 01 - 15,226
May 02 - 10,658 - Peak of a days long nasty chest cold
May 03 - 15,772 - MAF Walk/Jog 45 min
May 04 - 11,382
May 05 - 25,915 - MAF 9 mile workout
May 06 - 18,126 - UBRT & 45 min MAF workout at the Y
May 07 - 24,921 - Elliptical 60 min - HR 122
May 08 - 15,103
May 09 - 22,182 - MAF 4.5 mile workout
May 10 - 24,644 - MAF 6.0 mile workout
May 11 - 25,763 - UBRT & 60 min MAF workout at the Y
May 12 - 35,785 - MAF 6.0 mile workout + a very busy day
May 13 - 26,021
May 14 - 11,710
May 15 - 10,253
May 16 - 18,490 - UBRT & 30 min MAF workout at the Y
May 17 - 10,556
May 18 - 10,966 - 13 flights of stairs (up and down)
May 19 - 18,824 - 60 min walk/jog - 17 flights of stairs
May 20 - 22,596 - 60 min elliptical - 32 flights of stairs
May 21 - 15,081 - 21 flights of stairs
May 22 - 21,646 - 31 flights of stairs
May 23 - 31,083 - 45 min elliptical 56 flights of stairs
May 24 - 11,040 - 11 flights of stairs
May 25 - 17,486
May 26 - 20,500 - 5.5 mile walk/jog
May 27 - 12,838 - 65 minutes elliptical
May 28 - 17,028
May 29 - 18,072 - 40 minutes elliptical
May 30 - 17,208
May 31 - 22,647

May Summary:

Total Steps: 584,581
Avg Daily steps: 18,858
Approx. Miles: 280



Quote:
Originally Posted by khrussva
June 01 - 22,062
June 02 - 18,283 - UBRT, long walk, and 20 flights of stairs at the Y
June 03 - 25,561 - 2 hour Walk/Jog MAF workout
June 04 - 12,603 - 40 minute bike ride
June 05 - 22,416 - 90 minute walk/jog
June 06 - 21,917
June 07 - 22,294 - UBRT + 5 mile slow jog at the Y
June 08 - 23,656
June 09 - 17,942 - 9 mile bicycling
June 10 - 27,054 - UBRT, bicycling & lots of walking/shopping
June 11 - 12,284
June 12 - 21,359 - 5 mile walk/jog
June 13 - 18,605 - UBRT - 2 mile jog
June 14 - 17,562 - Walking, biking & 2 hours cleaning the garage
June 15 - 17,701
June 16 - 16,056 - 32 min bicycling
June 17 - 13,285 - 60 min bicycling
June 18 - 17,558
June 19 - 24,319 - 5+ mile MAF jog at the Y
June 20 - 16,317
June 21 - 17,581 - Elliptical 45 min
June 22 - 14,713 - 30 minute bike ride
June 23 - 28,404 - Big workout day - 12mi walk/jog; 5mi Bicycling
June 24 - 14,122
June 25 - 21,043 - Nice evening for a long walk
June 26 - 17,040 - 40 min slow jog at the Y
June 27 - 23,843 - 90 min neighborhood jog/walk
June 28 - 13,596 - 60 min bicycling
June 29 - 22,181 - 6 mile walk / jog
June 30 - 16,386 - Bicycling 20 miles

June Summary

Total steps - 577,732
Average daily - 19,258
Miles - 304

I find it a little strange that my fitness tracker logged more steps and fewer miles in May as compared to June. Perhaps the formula for miles changes with more running. Maybe it logs miles for the elliptical differently than normal steps. IDK. I'm just reporting what the monthly report says.

Last edited by khrussva : Tue, Jul-03-18 at 08:26.
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  #215   ^
Old Thu, Aug-02-18, 14:10
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,728
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
Default

Repost from my Walking Challenge for month end
Quote:
Originally Posted by khrussva
July 01 - 13,497
July 02 - 20,640 - Indoor walking/treadmill
July 03 - 13,124
July 04 - 18,562
July 05 - 20,844 - Indoor 5 mile jog (62 min)
July 06 - 20,574
July 07 - 17,766 - 5 mile walk/jog
July 08 - 15,484 - 15 miles bicycling - 4 mile walk/jog
July 09 - 19,176
July 10 - 16,153 - 3 mile indoor jog at the Y
July 11 - 15,124 - 7 mile/40 min bike ride
July 12 - 21,095 - 6 mile outdoor walk/jog
July 13 - 16,548 - 6 mile/35 min bike ride
July 14 - 21,337 - 7 mile walk
July 15 - 12,149 - 8.5 miles bicycling
July 16 - 18,653 - 35 min MAF indoor jog
July 17 - 12,175
July 18 - 10,715 - 12 miles/66 minutes bicycling
July 19 - 15,948 - 3 mile jog at the Y
July 20 - 13,485 - 7 mi/40 min bicycling
July 21 - 22,092 - 7+ mile indoor jog at the Y
July 22 - 16,067 - 5 mi/32 min bicycling
July 23 - 20,040
July 24 - 17,421 - 2+ miles, 35 min indoor jogging
July 25 - 15,220
July 26 - 21,915 - Walking/Jogging in the California sun
July 27 - 15,210 - Lovely walking weather - 70's and low humidity!
July 28 - 12,539
July 29 - 17,758 - Last day in California
July 30 - 12,256
July 31 - 16,742 - 3 mile/40 min indoor jog

July Summary:

Total Steps in July: 512,309
Average Daily Steps: 16,526
Approximate Miles: 273

Another good month. Not as good as the prior two, but I'll take it. It has been hot, wet, and miserable this past July, but I'm still managing to get in a decent amount of workouts in. My daughter Kel has been joining me at the Y. She plans on keeping up with the workouts through next year's 10K. If she does my record of finishing first may be in jeopardy. The challenge is on!
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