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workout : schedule for the last 4~5 weeks
Goal is to increase 5.7 to 6MPH in 3 to 5 weeks :: not there yet, still @ 5.7MPH, gets boring above 5.7 and may not be optimum for endurance or 11Miles run, will be better for short 5 miles.
2 hours workout, just 3 days a week ()
Interval Training for 7.5 Miles:
.1 miles @ 4.5 MPH, .9 miles @ 5.7 MPH
totaling of 7.9 miles timed 01:25:39
5 minutes bio break, which could be used for rest before HIIT
HIIT Session
:30 seconds @ 9MPH and 1:00 minute @ 4.4MPH totaling of 2.5 miles for 25:00 minutes
Cool Down: 5 minutes cool down to reach 11 miles in total under 2 hours.
Walking schedule: during lunch I walk around 3 miles in one hour, burns around 240 cals, trying to do 3~4 times a week.
Weight has been stabilized, oscillating around 5 pounds up and down.
Still have some fat in the abdomen area, advice is I need to start doing crunches or weights for the flab to go flat.
No changes to the schedule until end of July.08, taking a vacation will check the weight and may need to stabilize the weight until aug/sep/08.
Diet Calendar Entries for 20 June 2008:
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3468 kcal
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Fat: 165.34g | Prot: 202.19g | Carb: 285.54g.
Breakfast: plums, oatmeal brown sugar, FAT FREE MILK. Lunch: Chinese Buffet. Dinner: doughnut, indian rice. more...
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1454 kcal
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Activities & Exercise:
Exercise machine (slow) - 10 minutes, Resting - 15 hours and 50 minutes, Sleeping - 8 hours. more...
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