Friday

Overall the Week went great.  All the WODs I really liked, didn't have any issues with them.  Diet has been better this week.  Only a few cheats, few french fries, some white rice, and couple pieces of flat bread.  So really a lot better.   Friday made me a bit sore -- but a good sore in the legs.  Lower back a little tender but I really am still blaming that on the dancing!!

Hope you had a good weekend!!

Day 9 Friday September 7

Warm up 

So I figured my 80% Hr. was around 152 depending on the Website (this took into account my Resting HR of 55)

Tabata row 8 rounds 80% effort 20 seconds on 10 seconds off 

HR was between 155 and 157 - I recorded 847 Meters and I would say a 6 on the scale of PRE.

Tabata AD 8 rounds 80% effort 

This is the one I have to figure out.  My Heart rate was 168-173 RPW was 8

Overall both TABATA's:  11:44 total time 5:37 in Zone- Avg. 145 with a Max of 173

A. Weighted DB step ups 20 reps total x 5 sets; rest 1-2mins (add weight per set)

Damn, I forgot to add weight - 15 lb DB on 24 inch box.  This was tough especially on left.  The first three rounds I did 10 per leg before switching. Last two I did 5 per leg then switched.  The 4th round I ended on left leg this was good- really had to focus for control.  Rest was 1:30 between each round

  

B. Single Arm Over head walk lunge 10 steps per arm x 5sets; rest 2mins (use 10# kb)

These went well.  Only Dragged right foot once!!  Focus was contained on balance and then keeping arm straight above head.  Rested full 2 min.

I had my watch on for both A and B - combined the time to complete was 25 min.  131 Avg with High of 154.

C. 10 min AD hold 165-185watts check total cals
Ok AD does not have watts.  Tim suggested calories per hour but I just figured I would go for RPM and see what I could do.  I just took a sample at the time noted- figured that would be good.

Total KCal: 52  58-55 RPM Min 5-4:00
                          55 RPM at 3:30
                          53 RPM at 1:30
                          55 RPM at 45-0

I forgot to turn on my watch for the full 10 min - but I did turn in on with 3:10 left  AVG HR 163, high of 172.

Cooldown 

Stretch hips, shoulders, and calves 

Breakfast: Scrambled eggs, left over beef short ribs
Lunch:  Not sure- ate late - the some left over something!
Dinner:  Teriaki chicken bowl, steamed brocoli and carrots with white rice

Man I need to improve the memory - only two days and I am not drinking - what the hell!!!

Day 10 Sun September 9

Heart rate walk 2-3 miles 

raise heart rate for 10 mins then lower for 10 mins 

repeat until you complete 2-3 miles 

let me know know heart rates 

Total walk was 2.71 miles in about 42 min.  According to my Map My Run my Pace at 2 miles was 16:35.  

Walk Slow:  

10 min

HR Avg. 104

High of 114

10 Min Fast

Avg 114

High 122 

10 min Slow  (this had the hill in the park included)

Avg 112

High 121

10 Min Fast

Avg 124

High 132

Nothing to report as far as issues or other -- all comfortable --  left foot still flops but no real issue.

Breakfast:  Omlete with sausage and cheese