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  #211   ^
Old Wed, Jun-27-18, 08:12
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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, 12:21
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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, 15:59
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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, 09:15
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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'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
Walking Miles - 304
Miles Bicycling: 77

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 : Thu, Nov-01-18 at 09:18.
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  #215   ^
Old Thu, Aug-02-18, 15:10
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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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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
Miles Bicycling: 62

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!

Last edited by khrussva : Thu, Nov-01-18 at 09:17.
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  #216   ^
Old Sat, Sep-01-18, 13:31
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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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Quote:
Originally Posted by khrussva
Aug 01 - 13,678
Aug 02 - 18,612 - 3 mile indoor jog at the Y
Aug 03 - 16,150
Aug 04 - 21,101 - AM walk, helped DD move, mowed my lawn & the next door neighbor's as well
Aug 05 - 13,871 - Bicycling - 30 minutes
Aug 06 - 16,606 - UB Weight Training, 30 min indoor jog
Aug 07 - 11,438 - 10 mile/55min Bike ride
Aug 08 - 11,770
Aug 09 - 13,649
Aug 10 - 14,139 - 4+ mile/60 min indoor jog at the Y
Aug 11 - 14,649 - 3+ mile/50 min indoor jog at the Y
Aug 12 - 16,041
Aug 13 - 11,535 - 6.25 mile/33 min bike ride
Aug 14 - 18,191 - 3 mile jog + UBRT at the Y
Aug 15 - 17,809
Aug 16 - 11,224
Aug 17 - 16,278
Aug 18 - 18,005
Aug 19 - 11,973 - 3 mile jog at the Y
Aug 20 - 14,535
Aug 21 - 14,691 - 2+ mile jog at the Y
Aug 22 - 11,430
Aug 23 - 15,883 - 2+ mile jog at the Y
Aug 24 - 12,278
Aug 25 - 13,353
Aug 26 - 11,189
Aug 27 - 14,898 - 3 mile jog at the Y
Aug 28 - 12,957
Aug 29 - 17,912 - 4 mile jog at the Y
Aug 30 - 17,065 - Walking & UBRT at the Y
Aug 31 - 15,647 - 32 minutes Bicycling

August Summary:

Total Steps: 458,557
Miles: 224
Average Daily steps: 14,792
Miles Bicycling: 33



Another good month. I slipped back a little bit on step count, aerobic workouts and definitely I slacked off on the weight training last month. I won't complain, though. It was a busy, hot, humid, stormy month. All things considered, I did OK.

While I didn't get as much MAF training in as I would have liked, I still seem to be improving slowly but surely. That 4 mile jog on the 29th I stayed within my target HR zone while jogging at a comfortably slow pace the whole time. I no longer have to jog uncomfortably slow to keep my HR down. I'll keep this up into the fall. Hopefully I will be able to pick up the pace some while staying in the zone.

Last edited by khrussva : Thu, Nov-01-18 at 09:17.
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  #217   ^
Old Mon, Oct-01-18, 13:37
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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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Quote:
Originally Posted by khrussva
Sept 01 - 14,750 - 4.5 mile jog at the Y
Sept 02 - 13,973
Sept 03 - 15,502
Sept 04 - 16,551 - 4 mile jog at the Y
Sept 05 - 16,067
Sept 06 - 11,625 - 35 min/6.5 miles Bicycling
Sept 07 - 16,697 - 4.5 mile jog at the Y - Avg HR 131
Sept 08 - 17,238
Sept 09 - 14,267 - 5 mile outdoor walk/jog - Avg HR 130
Sept 10 - 12,513 - 30 min bicycle ride - Avg HR 123
Sept 11 - 12,049
Sept 12 - 16,847 - 3.5 mile jog at the Y - Avg HR 130
Sept 13 - 16,581
Sept 14 - 14,488 - 3.25 mile jog at the Y - Avg HR 131
Sept 15 - 21,258 - 7 mile brisk walk outdoors - Avg HR 119
Sept 16 - 12,692
Sept 17 - 16,102 - 5 mile jog at the Y - Avg HR 134
Sept 18 - 18,522
Sept 19 - 19,520 - 4.5 mile jog at the Y - Avg HR 129
Sept 20 - 12,564 - 6 mile/35 min bike ride - Avg HR 120
Sept 21 - 26,137 - 6 mile slow jog at the Y - Avg HR 131
Sept 22 - 18,764 - 6 mile outdoor walk - Avg HR 109
Sept 23 - 27,115 - 7 mile slow jog at the Y - Avg HR 130
Sept 24 - 12,011
Sept 25 - 11,643 - 8 mile/45 min bike ride - Avg HR 118
Sept 26 - 16,519 - 3.5 mile jog at the Y - Avg HR 132
Sept 27 - 12,128
Sept 28 - 11,454 - 6 mile/35 min bike ride - Avg HR 119
Sept 29 - 15,778 - 3.5 mile jog at the Y - Avg HR 129
Sept 30 - 15,067

September Stats:

Total Steps: 476,312
Average Daily: 15,877
Approx. Miles: 238
Miles Bicycling: 32


I can't complain. I was nicely consistent this month at getting in some cardio at least every 3 days. I had some longer jogs, too. 6 month to go until the next 10K. I will keep this MAF thing up for another month or two, then start picking up the pace (and HR) some. These days jogging a slow 10K is just another workout. Soon I will start working at improving the time it takes to do one.

Last edited by khrussva : Thu, Nov-01-18 at 09:16.
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  #218   ^
Old Mon, Oct-01-18, 23:11
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,170
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
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Way to go! Good month for you.
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  #219   ^
Old Thu, Nov-01-18, 09:10
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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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Quote:
Oct 01 - 15,190
Oct 02 - 12.295 - 9 mile bike ride - Avg HR 126
Oct 03 - 12,230
Oct 04 - 23,044 - 5 mile jog at the Y - Avg HR 134
Oct 05 - 11,137
Oct 06 - 13,512 - 15 mi Bicycling HR 130 - 4 mi outdoor walk/jog HR 127
Oct 07 - 14,927
Oct 08 - 11,937
Oct 09 - 11,367
Oct 10 - 11,906 - 8 miles Bicycling - Avg HR 115
Oct 11 - 10,914
Oct 12 - 12,215
Oct 13 - 22,627 - Hiking Great Falls NP
Oct 14 - 11,907
Oct 15 - 10,406
Oct 16 - 11,030 - 7 mile bike ride - Avg HR 117
Oct 17 - 11,610
Oct 18 - 18,197 - 3 mile jog at the Y
Oct 19 - 12,890
Oct 20 - 15,607
Oct 21 - 10,928 - 5.5 mile bike ride - Avg HR 141 ??
Oct 22 - 11,917
Oct 23 - 14,030
Oct 24 - 11,843
Oct 25 - 10,918
Oct 26 - 12,635 - 3 mile jog and the Y- Avg HR 134
Oct 27 - 12,268
Oct 28 - 12,786 - 8 miles Bicycling - Avg HR 144
Oct 29 - 13,717
Oct 30 - 18,347 - 4 mile jog at the Y - Avg HR 131
Oct 31 - 12,332

October Summary

Total Steps: 415,671
Average Daily: 13,441
Walking Miles: 249
Bicycling Miles: 53

Fewer steps, but more miles than last month. I'm not exactly sure how this app calculates distance. Anyway, it was another good month. I was not quite as active with the MAF cardio, but I think that I did enough to make progress. I have put on a little weight this summer and frankly I'm amazed that it isn't showing up in my average HR on those jogs. I'm getting back into keto and hope to reverse the weight creep trend in the coming months.

For the month of November the plan is to keep the cardio workouts about the same (if not a little less) than the month of October. Long, hard workouts and losing weight don't seem to go well together for me. So for November I'll focus on getting back into weight loss mode while I do enough cardio to maintain my current fitness. I may do the same in December. Once January gets here I'll start working harder in prep for the next 10K in April.
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  #220   ^
Old Mon, Nov-05-18, 10:31
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,885
 
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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Quote:
Originally Posted by khrussva from April 14, 2018
I survived, but just barely. The official results are not in, but by my phone app I clocked in at around 69 minutes. That is slower than last year and better than 2016. Good enough.

It didn't help that my weight is several pounds up from last year...



BTW: KETO MAN won by a long shot. ...


Kelsey was home from college this past weekend. For the first time since August we got to workout together. Unlike previous years we've both kept up with the cardio workouts after what has become our traditional annual 10K race. In past years we only did cardio for the 3 months preceding the race. I have been doing the MAF thing since April. Kel has been doing 2 mile full speed jogs on campus 2 or 3 times per week. We've both been quite dedicated to our new regimens.

This past Saturday Kelsey insisted that we both go down to her old middle school track to get a workout in. I won't say that it turned into a race, but her much quicker pace inspired me to push much harder than the low zone cardio that I've been doing, especially on that 2nd mile. I was pleased with my time. I had plenty of gas left in the tank. In fact, I was just getting warmed up. But Kelsey... she kicked my butt in those 2 miles. She ran 9 minute miles - which would translate into a 10K in just over 55 minutes!!! The last time we did this she beat me the first mile, but I caught up with her by the end of 2 miles. Not so last Saturday... not even close. Good for her.

It looks like my streak of kickin' the kid's butt is in serious jeopardy. For me to have a chance I've got to get my weight down and work just a little bit harder. The next 10K is just over 5 months away. Time to get serious. This might be the last of our annual 10K races. Who knows where Kel will be after graduation. I won't be cutting her any slack, but I'd like to see her beat me this year. However, it would be nice to be close enough behind her to actually SEE her do it.

Kel does not have a scale at school. She has never had much of a weight problem, but she can put on a few pounds when her diet is mostly junky carbs. The first 2 years of college she came back 10 pounds heavier only to lose the weight eating a better diet - much lower in carbs - over the summer. When she came home last Friday she weighed herself. So far she hasn't put on an ounce of weight. She told me that she is making better food choices at school -- not "low carb" by any means, but lower in carbs and much less junk. That, combined with her exercise regimen, appears to be good enough for her -- at least it is for now. Not everyone needs to keep it keto. Apparently, I do. But I strive to keep it real with my kids. They have to make their own choices in life. It's nice to see that I'm making a positive impression, though. If, one day, "low-ish" carbs is not good enough, then at least they'll know what to do.

Last edited by khrussva : Thu, Nov-08-18 at 10:38.
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