Week 03: The Workouts July 11, 2005
Posted by Amber D. Evans in : Running, Cycling, Swimming, Weightlifting, Chico CA, Training Stats , add a commentThe workouts for the week!
Aerobic HRM
Moderate rate/goal throughout: 153 bpm
- the Swim: 143-160 bpm
- the Ride: 143-153 bpm
- the run: 145-157 bpm
Day 67/10/2005 @ 4:30 PM at the One Mile, Lower Bidwell Park
Ride: 6 miles
- warm-up: 10 minute spin (easy)
- main portion: cycle in your aerobic zone
- cool-down: spin easy… bring your HR down for last 5 minutes
Day 7 - Day Off!
Day 87/12/2005 @ 5:00 AM at the gym
Swim: 200 yards total (4 laps)
- warmup: 50 freestyle easy
- main set: 4 x 25 easy style
- swim down: 50 very easy
Run/Walk: 20 minutes
- Warm-up: 9 minutes
- Intervals: 2 minute run, 1 minute walk 3 times for a total of 9 minutes
- Cool-down: 4 minutes, give or take
Weights: 30 minutes @ 5:00 PM at the gym
- Lat
pull-downs, Leg press, Ham curls, Chest press, Shoulder press, Torso
extensions, Back extensions, Ab curls, Deltoid press, Triceps
pull-downs, Bicep curls.
Day 9
7/13/2005 @ 6:00 PM at the One Mile, Lower Bidwell Park
Ride: 6 miles
- warm-up: 10 minute spin (easy)
- main portion: cycle in your aerobic zone
- cool-down: spin easy… bring your HR down for last 5 minutes
Day 107/14/2005 @ 5:00 AM at the gym
Swim: 300 yards total (6 laps)
- warmup: 50 freestyle easy
- main set: 8 x 25 freestyle, 10 sec. breaks
- swim down: 50 freestyle very easy
Day 11 - Day Off!
Day 127/16/2005 @ 8:00 AM at the One Mile, Lower Bidwell Park
Run: 30 minutes
- Warm-up: 9 minutes
- Intervals: 3 minute run, 1 minute walk
- Cool-down: 5 minutes, give or take
Week 03: Stats and Weigh-in
Posted by Amber D. Evans in : Weigh-ins, Chico CA, Training Stats , add a commentMeasurements, nutrition, and workout reports.
Sunday, July 10, 2005
The Measurements
Scale
186.0 lbs. (< 3.2 lbs.)
Body Fat ~39.8% (< 5.7%)
Neck 12"
Chest
38"
Waist 43"
Hips 45"
Thighs 26"
Calves 15.5"
Upper Arms 13" (<
0.5")
Forearms 10.5" (< 0.5")
The Workout
(Total output for Sunday-Saturday)
Swim: 400 yards (Tues 400 + Thur x)
Bike: 32.4 miles (Sun 14.4 + Wed 18)
Run: 2.5 miles (Tues 20 min.)
Weights:
Lat pull-downs, Leg press, Ham curls, Chest press, Shoulder press,
Torso extensions, Back extensions, Ab Curls, Deltoid press, Triceps
pull-downs, Bicep curls.
The Nutrition
No longer watching caloric intake. Simply recording caloric intake without a caloric cap. Hunger is insatiable.
(All values below are averages per day based on information gathered Sunday-Wednesday.)
Calories: 2200 kcal (ideal: 2100 kcal)
Protein: 118.7 g (ideal: 20% or 104.9 g)
Carbohydrates: 225.6 g (ideal: 50% or 262.3 g)
Fiber: 12.5 (ideal: 25 g)
Total Fat: 104.3 (ideal: 30% or 69.9 g)
Saturated Fat: 33 g (ideal: 23.3 g)
Weel 02: Day 04 Reflections
Posted by Amber D. Evans in : Reflections, Chico CA , add a commentREFLECTIONS:
I wasn't feeling as spunky as last time we ran, but I held on well.
It was nice to have our newest member, Sam, joining us! (It's particularly nice for me to have a partner to lift with!)
Weights
went so much easier this time, and I'm not even sore today. Yea! I'm
thinking this twice a week weights thing will be way more all right
than I had originally thought.
So, a thanks again to the ladies
for staying true and showing up! I'm looking forward to seeing them all
at the bike ride this evening. (I need to work off all that homegrown
bacon of Jenn's!)