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W1D1 Morning Cardio:
Comments:
Still recovering from a sinus cold. I feel strong, but the coughing is really getting old. I'm spitting up bright green phlegm, but it's color is decreasing every day. Not sure if I took my vitamins today :-/! Pay attention tomorrow!!!
Cardio:
Running HIIT on treadmill 10 sets
Warmup:
Bike to gym 1.5 miles, 3 min jog @ 6mph, stretch
High Intensity Interval Training (HIIT):
Set 1: 40sec @ 5mph & 20 sec @ 10mph - too easy
Set 2-9: 30 sec @ 5mph & 30 sec @ 10mph - got tough at end, but manageable
Set 10: 30 sec @ 5mph & 45sec @ 12mph - tough, went as long as I could
Cooldown:
Walk/jog ~5min
Stretch
Bike home ~1.5mi
Notes:
5mph = 12min/mi
10mph = 6min/mi
12mph = 5min/mi
Diet Calendar Entries for 22 December 2014:
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1760 kcal
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Fat: 69.14g | Prot: 151.32g | Carb: 144.56g.
Breakfast: Amplified Wheybolic Extreme 60, Pure Coconut Oil, Egg. Lunch: Oranges, Blue Diamond Whole Natural Almonds (Package), Canned Mixed Vegetables, Tomatoes, Baby Spring Mix. Dinner: Tuna in Water (Canned), Jalapeno Peppers, Cucumber (with Peel), Simple Truth Organic Baby Spring Mix. Snacks/Other: AMP Amplified Wheybolic Extreme 60, Flour Tortilla, Skinless Chicken Breast, Kroger Almond Butter, Raspberries, Blue Diamond Whole Natural Almonds (Package), Dannon Light & Fit Greek Blends - Toasted Coconut Vanilla, Bananas. more...
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2274 kcal
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Activities & Exercise:
W1D1 HIIT Tredmil - 20 minutes, Resting - 15 hours and 40 minutes, Sleeping - 8 hours. more...
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