Trail hike/run morning, pretty tired today, and quite a bit slower. VLC since yesterday morning.
HeartRate data:
Total Time 2:16 avg107 max157
Zones 84-11-3-1-0%
Bike to Coast Guard Park and back 28 minutes 6 miles

Going to try to make this a regular morning outing 3-4 days a week instead of the Couch to 5K thing on the road. The trail running is much more enjoyable.



Have to figure out how to get motivated to lift weights, just never really could get into it.

Exercise Time Log and Bicycle weekly miles:
Week Ending---Hours/week---Milage
March 13------------8.0---------41
March 20-----------16.2--------173
March 27----------16.25--------148
April 3-------------14.1--------134
April 10-------------8.7---------118
April 17------------18.7---------244
April 24------------16.6---------182
May 1--------------10.75--------125
May 8---------------11.9------- 153.3
May 15---------------6.5--------102
May 22--------------18.0--------228
No resistance exercise time included

Wed, Apr-21-2010 Before breakfast
Only warmup was 1 set of 15 pushups and 12reps light weight on bench shoulder seems to be ok

Hips Good mornings 3x12 33#
Waist Incline Sit-up 3x12 (lower back a little noisy)

Back Front Pulldown 3x7 150# (much better at pull than push)
Shoulders Military Press 3x8 73# only 5 reps set on #3

Back Lying Row 4x10 120# (better at pull than push)
Chest Bench Press 3x8 115# (only 5 reps last set, crawled out from under bar)

Well, I guess this is where we are starting from
Time to quit, nice sunrise over lake, heading downstairs to eat breakfast, still LC.
Maybe will try some squats and dead lifts later today when I get back home from park.
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Went and did the trail/beach run/walk. My best times yet had a lot more energy. It must take 2 days to adjust to a low carb level. It was nice to have the MP3 player not go dead, forgot to change shoes though the slip ons are too loose for the down hills. The right ankle was a little sore 22mins out Marker17, also the left knee was tender for a while, no more leg stuff today.

HeartRate data:
Total Time 1:53 avg138 max170
Zones 11-21-22-42-3%
Bike to Park 12:57 124avg 157max
Outbound hike/run 41:40 147avg 170max
Return leg hike/run 46:06 135avg 167max
Bike back home 12:46 140avg 165max

Ate about 135g carbs this afternoon, did quick ride back of legs feel ok, looks like temps will be in the high 40's.

Thought about what other upper body exercises could be doing, tried out these:
Upper Arms : Pushdown 3 X 12 50 easy
Upper Arms : Curl 3 X 12 55 good
Shoulders : Upright Row 1 X 10 55 (problem with left elbow pain) otherwise easy
Upper Arms : Bench Dip 1 X 8 just weak
Other stuff:
Hanging Leg Raises ( do anytime passing bar )
Stability Ball Hyper extensions
Leg exercises taking backseat to biking/hiking/running for now
--------------
Add ride later:
Went with the slowest B group kind of small started with 7 came in with 6. Did the 34mile route + the 6 mile round trip to the bike shop. I did a good amount of pulling, pretty worn out coming back. Felt strong on the hills going out, but not on the return.
Ride 1:52 28.7max 18.3avg 34.25miles
HR data:
Time 1:44 avg143 max176
Zones 6-11-27-42-13%

Right shoulder seems fine left elbow still has pain. Ate breakfast about 1/2 through, lazy pace. Good time of day to do it lots of sunlight.


Fri 23rd Apr 2010

Back:Lying Row............1 X 10 120
Back:Lying Row............2 X 8 130
Chest:Chest Press.........1 X 10 70 Dumbbells
Chest:Bench Press.........3 X 8 115

Back:Front Pulldown.......4 X 5 160 last set 4
Shoulders:Shoulder Press..1 X 12 63
Shoulders:Shoulder Press..3 X 9 73 last set 5

Shoulders:Upright Row.....1 X 12 55 ( left elbow problem )
Shoulders:Upright Row.....1 X 12 62
Shoulders:Upright Row.....1 X 10 72
Shoulders:Upright Row.....1 X 10 77
Shoulders:Upright Row.....1 X 7 82
Upper Arms:Bench Dips.....0 X 0 ( remember too add later )

Hips:Good Mornings........3 X 15 33
Waist:Incline Sit-up......3 X 15

Upper Arms:Pushdown.......1 X 12 50
Upper Arms:Pushdown.......3 X 8 60
Upper Arms:Curl...........3 X 8 65 last set 5
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Took the bike with me on a store run, to do some easy miles on the Musketawa rail trail. Used tour bike, stood up in tall gear off stops and spend a little time on the drops, back felt ok. Weather channel was wrong about the wind.
Ride 1:19 26.4max 14.9avg 19.7miles
HR Time 1:22 avg127 max157
Zones 41-28-17-13-0%

"Breakfast Ride" Today we had some local college frat guys show up some kind of fund raiser thing 'Canines for Companions' , kind of a light turnout, we eventually broke into 3 groups, I took the medium length route, came in with my dentist and 2 of the college kids, lost the other boys some time back. Of the 2 one kid never spoke the other inquired 3 times how much farther. The roads were wet 1st half of ride, I was the only one with fenders so a popular guy to follow, did my share of pulling today. Total ride 37.7miles of which 11.4 was transit to shop. Ate a good amount of carbs after the ride, only ham and eggs for breakfast earlier.
Ride 2:19 24.9max 16.2avg 37.7miles
HR Time 2:20 avg142 max173
Zones 11-12-15-44-17%
Lap times HRavg:MphAvg
27:18---avg122:12.5
1:23:47-avg153:18.8
29:20---avg133:11.7

Weekly bike miles = 182
Weekly cardio hours = 16.6
Weekly resistance hours = don't know?

Have made progress on both hiking/running and biking this week.

Thought I would add to this old Gym log its been a long time. Have been getting out bike since 2nd week November, had been an easy winter this year. Lots of easy riding since then, over 1200miles, now feel good about riding a bit harder. Recorded some HR data sampled each 5 seconds, really not fast enough for short sprints.




Rode out to 130th (29:10),stopped on trail parking lot had serving of quick oats (38:15), sprint over Spring Lake up bridge at Holiday Inn (55:25) new max HR for month 182,then to Loutit (1:05:15), sprint up bridge over Grand river (1:11:50), then 3 more sprints: at 3rd St(1:14:30), on Lake View(1:18:00), on W.Spring Lake Rd(1:19:50) not quite recovered from the previous effort.

Astrale data: Max 26.5mph Avg 14.1mph Dist 18.97mi Time 1:20:56

Exercise Time (Hiking,biking,walking,running,etc....)
and bicycle miles:

Week Starting-------Hours/week--------Bike Miles
February 12-----------9.95----------------111.9
February 19-----------8.8-----------------114
February 26-----------4.35-----------------50.1
March 4---------------8.45------------------88.9
March 11--------------18.7----------------249.3

Took out the Fuji to get some sun. Had whey/milk + banana on bike after 5th sprint on return from 130th. Did some more sprints later at bridge, 3rd St, and Lake View.
Quite a few people out on path, nice and sunny before some clouds rolled in after getting home.

Astrale data: Time 1:05:15 Dist 15.29 Speed 27.0max 14.1avg



Interval durations for sprints shown - 26,29,24,24,21 seconds, left upper leg felt a little numb after 5th effort. It did it again on 3rd effort going home, went away real quick.

My knee's seemed a bit tender on the stairs this morning, too much on the bike. Can not beleive the weather here, its really been warm. Though I might get out on the hills maybe go for a long hike. Got up to the State park and had enough turned around. Noticed on the way back I was getting red from all the sun in the last few days. Did log the time and HR on the trail, its getting easier to do the hills now.

Here is a comment from the local weather channel...


I finally did some exercise with weights, got it done quick and it went well, did upper body only.

I did a warm-up prior with the ramp-test bike, getting better there too.



Historical ramp tests:
Aerobic Efficiency (Ramp test) 50,100,150,200 watt efforts
3 minutes each followed by 1 minute rest HR at end of each period

Date----3min--6min--9min--12min-13min--Total
...................................................................
12May10---81---94----116---140-----86----517
12Feb12---83---99----122---149---113----566
25Feb12---79---96----124---157---105----561
27Feb12---79---95----124---158---106----562
03Mar12---83--100---130---161---108----582 smoking
04Mar12---85--104---126---160---107----582 smoking
06Mar12---83---98---127---158---110----576
08Mar12---83---99---129---154---104----567
22Mar12---76---93---119---149----98----535 Almost back to where I was back in 2010
23Mar12---78---94---117---143----95----527 Great score
25Mar12---72---88---111---141----87----499 Best score yet (seems too low)
03Apr12---77---95---117---143----93----525 tired over doing it
09Apr12---74---93---119---143----90----519 VLC depleted morning
06May12---70---86---107---131----78----472 Best score yet did ride 65 miles yesterday
20May12---72---95---113---133----82----495 Getting worse time to slow down

Should be doing more weights and hiking

Exercise Time (Hiking,biking,walking,running,etc....)
and bicycle miles:

Week Starting-------Hours/week--------Bike Miles
February 12-----------9.95----------------111.9
February 19-----------8.8------------------114
February 26-----------4.35-----------------50.1
March 4---------------8.45------------------88.9
March 11--------------18.7----------------249.3
March 18-24-----------13.25--------------166.5
March 25-31-----------16.5---------------143.4
April 1-7----------------17.86-------------214

Did a ramp test at 7am for a warm-up prior to upper-body workout, best score yet.

Workout with weights done quickly and got ready to ride bike to park for hike, still labored breathing from workout for a bit?

Hiked out to marker #17 did a very short run to it. Did a few more short up-hill runs, but later noticed left knee tender so just walked back in.
I could tell the lack of energy on the ride there going up 1st hill.
Did test Keto=0-trace level upon return at 11:00am pretty easy outing and I did drink a whole water bottle.
Hike time 1:03 HR 100avg
Bike time 13:40out 16:00return (picked up a glove)

Was not going to do any running until weight got down below 200 as I do not want any sore knee issues. Tried some short efforts this morning it seemed to go well.

Decided to do a brisk walk this morning, cool out 31F. The HR was pretty low so decided to do some short run intervals. This is the 1st attempt at running since spring of 2010. Legs felt good no discomfort in knees, hips, or feet so I did a few more and went around the block, about 2.5 miles.

Interval effort time lengths: 37, 29, 37, 36, 30, and 39 seconds
HR during 10 minute brisk walk warm-up 62min 89max 80avg (0.638mi) pace 15.67 min/mile
HR during 18:30 run/walk period 86min 159max 121avg (Time 17:28 start to stop points 1.33mi) pace 13.15 min/mile
----did stop to pickup knife and again to tie shoe.....
HR during 8:00 cool down 'walk' period 101min 120max 107avg

Total running time 3.46 minutes, walk time 14 minutes or 0.893 miles
Run distance 1.33 - 0.893 = 0.437mi, pace=7.92 min/mile

Saved graph of HR vs time for walk/run, lap function worked great for tagging effort periods. This should work well for tracking the Couch to 5K endevor if and when that takes place.

Did 35mile ride with the group this morning, had some cold feet.

Later in the afternoon road the MTB up to park and did some 120 yard sprints on the soccer field. Grass was thick and soft. Legs felt ok. It is a lot quicker outing than heading over to the Dunes, total time 37 minutes, 26 on bike. Might be better to just walk to Water Tower Park and run, then the whole outing would be weight bearing activity.