This is a daily fitness journal microblog.
03/03/21 Thursday
Age 45, Height 5’10 Weight 162.4 ,BMI 23.3, Sleep Score 72, 6 Hours 14 Minutes, Calories Consumed 2413, Calories Burned 2850 Diet Concerns Saturated Fat
Sleep score was good again last night. Yoga session was great. Today will be my last post for about a week, I am going out of town. I will continue my vacation. I will update you on my return. Other activities include walking 10.34 miles.
03/03/21 Wednesday
Age 45, Height 5’10 Weight 162.4 ,BMI 23.3, Sleep Score 76, 5 Hours 19 Minutes, Calories Consumed 2471, Calories Burned 3275 Diet Concerns Saturated Fat
03/02/21 Tuesday #yogachllenge #walking #7.98 miles #meditation
Sleep score is higher lately. I think it is because of a 15 minute meditation before bed. I use this time to prepare for bed. To clear my thoughts and just relax. again today I continued my yoga practices. Learning how to breath into the tight areas and how to stretch it out. Also, learning how to improve on basic poses. As mentioned earlier, I have turned a 30 day challenge into a 30 week challenge. My goal is to be able to establish my own basic yoga practice. Over all yoga goal is focus and flexibility. as the weather begins to warm up, I will add some street cardio to Wednesdays. Other activities included walking walking 7.98 miles.
03/01/21 Monday #yogachllenge
Age 45, Height 5’10 Weight 162.4 ,BMI 23.3, Sleep Score 72, 6 Hours 20 Minutes, Calories Consumed 1922, Calories Burned 2364 Diet Concerns Saturated Fat
Continued my new yoga practice. I am surprised at how much I look forward to this each morning. Sure it is not cardio or weights, but it seems to loosen me up physically, by stretching, and focusing mentally with mindfulness. I was doing a beginners yoga session. Now I have switched to a 30 day challenge, but for me it is 30 week challenge, as I am new to yoga in general, I want to take it slow and understand what is happening. My heart rate throughout the session so far peaks at a low intensity level. My goal is to develop my on routine after enough exposure. Not there yet. Other activities included walking 7.28 miles.
02/28/21 Saturday #street #3.2 miles
Age 45, Height 5’10 Weight 162.4 ,BMI 23.3, Sleep Score 43, 5 Hours 56 Minutes, Calories Consumed 2108, Calories Burned 2640 Diet Concerns Saturated Fat
Today, I finally got to hit the street running. I had been looking forward for this for awhile. I know what you are thinking. I only ran 3.2 miles, but I knew my body would need to ease back into the street after being on the treadmill for so long. Also, lets just put it out there running street is more challenging than the treadmill because you have to pull and push your body forward without the assistance of the treadmill belt.
On average I ran 5.3 mph. Just to compare the difference between treadmill and street, I was in the cardio heart zone for 40% of the time on the treadmill, but on the street I was in the anaerobic to max heart rate zone for most of the run. The street run felt easy, but the data says otherwise. My target goal as the weather warms up is to learn to run or jog within the aerobic heart rate zone while running street. This will feel like a slow jog, but will allow me to hit 10 k on the street.
02/27/21 Saturday #treadmill #5.5 miles
Age 45, Height 5’10 Weight 162.4 ,BMI 23.3, Sleep Score 66 7 Hours 27 Minutes, Calories Consumed 3447, Calories Burned 2724 Diet Concerns Saturated Fat & Sodium
Today was a 5.5 mile jog on the treadmill. I continue to try and dial in my target heart rate zone. I managed at a 5.3 mph pace to keep myself in the target zone 40% of the time. This was a great improvement. I also used the random mode to variously change the incline. After, the tread I did circuit training using compound exercises: squats, bench press, pull ups, military shoulder press, and leg press.
02/26/21 Friday #beginersyoga #walking #10.2 miles #meditation
Age 45, Height 5’10 Weight 162.4,BMI 23.3 Sleep Score 61, 6 Hours 52 Minutes, Calories Consumed 1831 Calories Burned 2495 Sodium Concern
Today, I started the out with Yoga and finished with meditation. I walked a total of 10.2 miles today. Sleep was ok, but not great. The ability to breathe into the body and focus on awareness was very helpful with concentrating at work and maintaining focus without stress. Tomorrow is the weekend and I get to hit the gym. Looking forward to the cardio and strength training.
02/25/21 Thursday #beginersyoga #walking #9.44 miles #meditation
Age 45, Height 5’10 Weight 162.4,BMI 23.3 Sleep Score 72 6 Hours 36 Minutes, Calories Consumed 2079 Calories Burned 2481 Saturated Fat & Sodium Concern
Day 4 of Beginners Yoga. It is a great way to start the morning. I am just using YouTube for instruction. On average I burn about 76 calories a session. Afterwards, I seem to be more focused at daily tasks and body is ready to move. I plan on keeping this same practice session for a few weeks then I will change it up. My heart peaks at a low intensity level during each session. My sleep score was much better. I think having a lighter meal contributed to better sleep, but I also included a 10 minute before bedtime meditation to let the day go and prepare for bed and a nice night of sleep. Total miles walked was 9.44.
02/24/21 Wednesday #beginersyoga #walking #10.3miles
Age 45, Height 5’10 Weight 163.8,BMI 23.5 Sleep Score 49 6 Hours 32 Minutes, Calories Consumed 1578 Calories Burned 2124 Saturated Fat & Sodium Normal
Beginners Yoga is still going good. Really starting to look forward to the morning session. Although I wanted to run, time did not allow it this morning. Total miles walked was 10.3 miles. My sleep score last night was horrible at 47. Although I got six hours and thirty two minutes of sleep it was not quality sleep.
I believe the following contributed to the poor sleep quality: Heavier Dinner, Extra Beer, Guests Staying Over, and Not Having Time To Relax Before Bed. During the night I woke up with tired legs.
02/23/21 Tuesday #beginersyoga #walking #10.3 miles
Age 45, Height 5’10 Weight 163.8,BMI 23.5 Sleep Score 77 6.5 Hours, Calories Consumed 2384 Calories Burned 2124 Diet Concerns Saturated Fat & Sodium
Day 2 of beginners Yoga. Still getting the hang of it, but it is a great way to wake up. It is a low intensity session that puts my mind, body and soul in contact with each other. Interesting enough the heart rate peaks listed below are similar to where my heart rate is during a cool down after a run. Other activities today included walking 8 miles. I am tempted tomorrow to sneak in a morning run while the temperature is fairly decent. We will see what happens. Can I squeeze in both? I have not been able to hit the street in a while.
02/22/21 Monday #beginersyoga #walking #9.5miles
Age 45, Height 5’10 Weight 163.8,BMI 23.5 Sleep Score 74 6 Hours 34 Minutes, Calories Consumed 2354 Calories Burned 2294 Diet Concerns Saturated Fat & Sodium
This morning, I added a 20 minute beginners Yoga session to my routine before work. While it was low intensity, the stretching provided much needed relief for my tire legs for all the running this weekend. I found the breathing exercises and calmness beneficial. My heart rate during this time ranged from 63 to 96 bpm. The session burned 73 calories. Today, I walked 9.5 miles at work.
02/21/21 Sunday #treadmill #10k
Age 45, Height 5’10 Weight 163.8,BMI 23.5 Sleep Score 67 6.5 Hours, Calories Consumed 3428, Calories Burned 2672 Diet Concerns Saturated Fat & Sodium
Today was my second 10k of the weekend. As mentioned yesterday, I want to try and level off my heart rate into the aerobic category. Yesterday 5.5 was too fast and 5.0 was too slow. Today I set the pace on the treadmill to 5.2mph and it was an easy run so it felt. According to the data I was at near max heart rate for the first 30 minutes. Then my heart rate rate dropped down to the fat burning level form most of the run until the last mile then I set the pace to 7 mph and ran it easy. My heart rate did spike, but recovered nicely during the cool down. It will be a week before I get to run again. I am going to try to add back into the routine random hills which is my normal run on the treadmill. I only changed things up when I got the Samsung Fit2 tracker. I know it is not the best, but it gives me a base line to work with. Listening to body is the main indicator. After the 10k I had a full body strength training session. Using compound exercises including, bench press, military shoulder press, squats, pull ups, and a circuit machine leg curl to offset the treadmill.
Following the workout I used the total body enhancement machine. Not sure if it is a placebo effect, but it feels like the red light therapy helps to reduce the stress built up from the work week, I know the exercise has an impact.
02/20/21 Saturday #treadmill #10k
Age 45, Height 5’10 Weight 163.8,BMI 23.5, Sleep Score 87 6.5 Hours, Calories Consumed 3877, Calories Burned 2910 Diet Concerns Saturated Fat & Sodium
Today I ran 10k on the treadmill. The run took 1 hour 21 minutes. The pace started at 5.5 mph and was dropped to 5 mph 30 minutes into the run to level off my heart rate. I am trying to maximize the aerobic heart rate zone. This is very much a work in progress.
My results are 13 minutes at maximum heart rate, 6 minutes at anerobic heart rate, 20 minutes at aerobic heart rate, and 42 minutes at weight control heart rate.
5.5 mph seems too fast and 5.0 mph too slow. I am going to try 5.2 mph tomorrow. I will admit that my legs were heavy this morning at the beginning of the run.
Normally I run street before, but it is winter and I am on the treadmill.
After the run this morning I did a full body workout with weights. I generally focus on compound exercises. My exercises include squats, bench, military shoulder press, high pulls, pull ups, deadlines and I add leg curls to offset the treadmill being heavy on the quads.
Due to long hours at work latey, I am only able to run and lift weights on the weekends. My running is back to back 10ks followed by full body workouts with weights. The strength training on Sunday is a circuit training session.
My job usually requires walking at least 15 miles a day. Until the weather warms up, I am thinking about adding a morning yoga session to my routine.