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The Thinker's Spot
Prepare to think differently...
Well, they sorta stopped suddenly. That doesn't mean I'm not doing any, it's just that I bought a Garmin Forerunner 305 which does heart rate logging in addition to GPS position logging and other really neat things. It comes with the Garmin Training Center software which allows you to upload those logs and review them in rather crazy detail. So, I no longer need to log my exercise here, I have some place better to log/review what I've done. So, that's likely the end of my exercise posts for those of you that might have been bored enough by them to actually filter them out ;-)
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Did a metabolic assessment today. The key point: my VO2 *SUCKS*. Gotta get my aerobic capability up. I've been pushing myself pretty much exclusively anaerobically. Also decided to up my daily activity (not workouts, just activity, in this case walking) so I can eat a more normal amount of food, but still maintain my weight loss goals. This should help some with energy level. That being the case, I'm going to be concentrating on a combination of daily walks just for normal calorie burn, plus scheduled workouts at specific intensity levels designed to boost my aerobic capacity. I don't think I'll bother to log the walks since they are going to be daily from now on.

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I signed up for a metabolic test on Friday. The test requires that I be "well rested, with absolutely no muscle soreness". So, I decided to forego a zone 4-5 workout today and instead am sticking with zone 3 as that doesn't impact my muscles so much. I'll probably take tomorrow off entirely, or at most do a walk.

48 minutes on elliptical trainer in interval program instead of weight loss program:

Weight: 191 (189.2)
Time: 48:04.81
In Zone: 43:04
Avg HR: 148
Peak HR: 156
Min HR: 88
Tot Cal: 855 (350)
Recovery: 46 (154-108)

OK, since I'm at most doing a walk tomorrow, I did another 48 minutes today, but this time I bumped the target up. Instead of picking zone 4 or 5, I made a manual zone that's in between the two. My real zone 4 is 154-173 and 5 is 173-192. My made up zone is 160-185. So, a little ways into 4, and most of the way through 5. That way I don't take it too easy, nor do I push too hard.

Weight: 191 (189.2)
Time: 47:55.67
In Zone: 42:20
Avg HR: 171
Peak HR: 182
Min HR: 82
Tot Cal: 1072 (572)
Recovery: 32 (178-146)

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So, the zone 3 workout is so easy, that I did another 64 minutes of it while watching Heroes tonight.

Weight: 191 (190.6)
Time: 1:04:04
In Zone: 1:00:06
Avg HR: 149
Peak HR: 157
Min HR: 91
Tot Cal: 1152 (409)
Recovery: 29 (150-121)

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So I decided to start doing my exercise in an organised fashion. What does that mean? Well, I've been just pushing myself without any clear goals. I've certainly made progress, but I probably could have done better if I planned things out a bit. For instance, you shouldn't do two hard workouts on back to back days or else you end up over training. You should control what zone you want your heart rate in for different types of progress. I should make an effort to have my workouts follow some sort of schedule with specific goals on certain days so I don't over train while at the same time maximizing my results. So, I'm going to start doing that. Here's my plan: I want to get some sort of workout each day, even if it's just a walk. However, I need to space out my ball buster workouts. So, I want at least one low to moderate day between each hard day, and optionally two low to moderate days between any two given hard workouts. I'm defining a low to moderate day as anything that gets my heart rate into zones 1 through 3, and a hard workout day anything that gets my heart rate into zone 4 or 5 and keeps it there. That being said, almost all of my elliptical workouts in the past have been hard workouts, with my heart rate solidly in zone 4 and in zone 5 a good deal of the time. Zone 4 and 5 are supposed to increase anaerobic capacity mainly, while zone 3 and below are more aerobic in nature and burn more fat on a percentage basis than the high energy workouts (not sure I buy that last part...when you are on a restricted calorie diet, it doesn't matter what each zone *would* burn if it were available, if you simply don't have any carbs stored up, then you're going to burn fat no matter what zone you are in). So, today I opted for a zone 3 workout. Given my max heart rate, zone three is from 134 to 154. If you've been reading my exercise reports, this is *way* below what I normally run. I have tons of reports where my average heart rate was 177 or so. But, I did as it says to do, and if my heart rate got too high, I simply slowed down for a minute to let it catch up. What surprised me about this workout is the fact that a little over a month ago, if I had done this exact same workout, I would have been solidly in zone 5. I'm not any longer. Now I'm in zone 3. That's tangible progress.

Weight: 191 (190.6)
Time: 1:03:59
In Zone: 1:01:14
Avg HR: 148
Peak HR: 156
Min HR: 89
Tot Cal: 1137 (421)
Recovery: 33 (149-116)

In fact, here's the comparable workout (based upon RPM maintained on the elliptical) from last month (Aug 15th entry):

Weight: 200 (200.4)
Time: 1:00:04
In Zone: 13:10
Avg HR: 166
Peak HR: 181
Min HR: 99
Tot Cal: 1357 (426)
Recovery: 44 (181-137)

Note the roughly identical calorie burn according to the machine, but the drastically different output by my heart and total calories according to the heart rate monitor.

Anyway, that makes today a moderate day, and so was yesterday, so tomorrow should be a real workout.

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Just took it easy today. A little over 4 mile walk with the new puppy, not too fast, but did do the hills versus the flats. The lookup table puts it at 525 calories.

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Did a 3.11 mile walk/jog combo. The GPS tracker said my average speed was 5.1mph, so it was definitely more jogging than walking.

Weight: 191 (191.4, went up 3 lbs from yesterday because of the potluck last night!)
Time: 37:17.43
In Zone: 35:46
Avg HR: 171
Peak HR: 184
Min HR: 113
Tot Cal: 843 (508)
Recovery: 22 (177-155)

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Did a little walk/job combo today. Nothing much. 2 1/2 miles total, 1 1/2 miles of it jogging. Only enabled the heart rate monitor for the jogging part, but there was about 10 more minutes of walking.

Weight: 191 (188.2)
Time: 12:51.51
In Zone: 11:58
Avg HR: 170
Peak HR: 186
Min HR: 105
Tot Cal: 288 (watch said 288 for jogging portion only, I entered 214 for jogging, 68 for walking from lookup tables)
Recovery: 40 (184-144) (I was happy with this recovery because instead of sitting in front of a fan recovering, I was walking down the road and still got a reasonable recovery number like this)

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32 minutes on the elliptical trainer:

Weight: 191 (189.0)
Time: 32:04:55
In Zone: 24:06
Avg HR: 177
Peak HR: 188
Min HR: 97
Tot Cal: 766 (373)
Recovery: 52 (187-135)

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64 minutes on the elliptical trainer:

Weight: 191 (189.0)
Time: 1:04:03
In Zone: 1:01:32
Avg HR: 177
Peak HR: 187
Min HR: 117
Tot Cal: 1531 (612)
Recovery: 48 (185-137)

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62 minutes on the elliptical trainer:

Weight: 191 (191.0)
Time: 1:01:57
In Zone: 56:54
Avg HR: 172
Peak HR: 185
Min HR: 96
Tot Cal: 1415 (650)
Recovery: 42 (184-142)

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I took some measurements of my body so I can compare them to later on when I've lost more weight:

Biggest part of belly: 42"
Waist: 39"
Hips: 40"
Upper Thigh: 24"
Chest: 41"
Upper Arm: 13.25"
Weight: 190.6

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Took another 4 mile walk, no jogging. Legs still hurt, so I'm giving them another day off to recuperate (I consider these walks a calorie burning activity only, not really enough energy output to count as exercise). Plus I was testing out the walking comfort of the new shoes. However, I did wear the heart rate monitor this time. The fact that I walked it all gives me a good baseline heart rate reading for our street.

Weight: 191 (191.0)
Time: 1:11:51
In Zone: 07:26
Avg HR: 126
Peak HR: 160
Min HR: 83
Tot Cal: 943 (no measuring device while walking like when on the elliptical trainer, but looking up activity versus time gave 313)
Recovery: 33 (131-98)

In other news, I had a doctor checkup today. My blood pressure was the lowest it's been in a while. Something like 108 over 72 or something crazy low like that.

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No heart rate monitor today. Did the same basic 4 mile trek out on the roads today, but since my quads are killing me from yesterday's jogging, I just walked the entire thing. According to my GPS tracker, I did 4.29 miles in 1:15:12 at an average speed of 3.4mph. I plugged 1:15:00 into my calorie tracker under the category walking, normal pace, asphalt and medium intensity and it recorded that as 518 calories (not sure I believe it though). Now my quads *and* the balls of my feet hurt.

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No heart rate monitor today. Did a 4 mile trek outside, about 2 miles jogging, 2 miles walking. Completed the 4 miles at an average pace of 4.2mph, burned about 600 calories or so.

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64 minutes on elliptical trainer:

Weight: 191 (191.4)
Time: 1:04:02
In Zone: 48:20
Avg HR: 163
Peak HR: 183
Min HR: 92
Tot Cal: 1340 (523)
Recovery: 44 (176-132)

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64 minutes on elliptical trainer:

Weight: 193 (195.6)
Time: 1:04:01
In Zone: 54:42
Avg HR: 164
Peak HR: 182
Min HR: 88
Tot Cal: 1361 (545)
Recovery: 47 (174-127)

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32 minutes on elliptical trainer:

Weight: 197 (193.2, I should update the watch's setting)
Time: 32:04
In Zone: 27:40
Avg HR: 171
Peak HR: 186
Min HR: 85
Tot Cal: 748 (350)
Recovery: 35 (180-145)

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I did a *lot* of walking in Vegas, but didn't record any of it. Once I got back, I needed a day or two to recover, so this is my first exercise since getting back. Did 48 minutes on the elliptical trainer:

Weight: 197 (194.8)
Time: 48:03
In Zone: 43:38
Avg HR: 169
Peak HR: 183
Min HR: 109
Tot Cal: 1100 (397)
Recovery: 29 (173-144)

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1 hour on elliptical trainer:

Weight: 197 (196.8)
Time: 1:00:02
In Zone: 53:38
Avg HR: 167
Peak HR: 182
Min HR: 131
Tot Cal: 1348 (445)
Recovery: 45 (174-129)

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