Daily Goals and Workout Results - 12/4 -
Thursday, December 04, 2008
Totals for the day -
Time - 97:27 mins
Calories burned - 970
Calories consumed - 1,863
Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - did not meet goal.
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - did not meet goal.
Workout 1 - Ellipitcal - 15 mins followed by 15:03 mins on bike - 8.5 kms with 5 hill intervals.
Total time - 32.22 mins
Calories burned - 230
AHR -124/65% MHR - 169/88%
Workout 2 - Warm up - 16 mins of aerobics with a combination of -
Cross body moutain climbers
Low pulse lunges
Standing Fire hydrants
Wood choppers holding one 17.6 lb DB.
Treadmill - 30 mins total -
5 min walk high speed 4.6 mph
20 min run high speed of 7.0 mph
5 min walk 3.5 mph at 15% incline and 4.0 mph at 5% incline.
Bike - 13:19 mins- 8.5 kms flat ride - no intervals.
Cool down 5 min walk and stretch.
Total time - 65:05 mins
Calories burned - 740
AHR - 160/83% MHR - 186/97%