Vocatus's Journal, 25 January 2019

Missed a C25K class Thursday. Just couldn't get out of work quite early enough. I did, however, manage to sneak off Friday for a couple hours. My trainer texted me to inform me that, based on my timed mile, I would be walking 5 minutes to warm up, then doing a 4-minute run followed by a 2-minute walk -- 5 times. I was pretty solid for the first 2 runs, but I definitely slowed progressively over the last 3!

Afterward, we went over some good weight training options and worked on form a bit. We'll meet up in the morning at 8 for a form class, then we'll do our run at 9. Should be the first time we actually head outdoors to run at a park, if the weather's nice enough.

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1730 kcal

Fat: 104.87g | Prot: 159.38g | Carb: 36.42g.   Breakfast: Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Coffee. Lunch: Great Value Buttermilk Ranch Dressing, Argitoni Parmesan Cheese, Feta Cheese, Baby Spinach, Kraft 3 Cheese Mexicana Shredded Cheese, Cauliflower, Broccoli, Ketogenic Meal Replacement . Dinner: Challenge Salted Butter, Beef Bottom Round (Lean Only, Trimmed to 1/8" Fat, Choice Grade), Market Pantry Small Cooked Shrimp, Bell Peppers. Snacks/Other: Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate. more...

4129 kcal

Activities & Exercise: Desk Work - 3 hours, Driving - 1 hour, Walking (exercise) - 3.5/mph - 15 minutes, Weight Training (moderate) - 20 minutes, Running (jogging) - 5/mph - 20 minutes, Sleeping - 8 hours, Resting - 11 hours and 5 minutes. more...