day/month/year
Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 1.5 mi/11.4 mi/28.8 mi.

Weight: 155

That's a base for the week of 12.5 miles with a 3.2 longest trip, so I think that may be a starting point.

A Little Recovery Drink

today/month/year

Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 2.1 mi/6.8 mi/24.3 mi.

Weight: 158 (grumble)

It seems like my weight is increasing ... I came home from the gym after about 25 minutes with a 146 average heart rate, which indicates a fair workout. Assuming I could burn about 500 calories at a serious walking pace per hour, this could be approximately 250 calories burned. I figure the 15 minutes or so in the hot tub maybe doesn't burn all that many calories.

So I burned a couple hundred calories. I have been reading this book called the Paleo Diet for Atheletes by Loren Cordain an Joe Friel, which talks about the importance of eating relative to recovery -- in fact, it seems to consider all eating in terms of recovery -- and recommends a recover drink.

SO I mix up my favorite recovery drink:

1 cup Brown Cow Cream Top Vanilla Yogurt 220 calories
1 scoop Solgar Whey Protein Powder (20g) 70 calories
1 scoop Green Vibrance Super Green Food 44 calories
8 oz Grape Juice (Grape or Apple or Mango) 160 calories
1/2 cup trader Joes frozen organic blueberries 40 calories
2 crushed Advil caplets (just kidding)

Ok -- so I do the math real quick like 22 29 33 49 53 +4 = 534. Let's see ... that can't be right.

If I were to drink another glass of whatever at 200 calories and then have had an espresso with cream before ... that puts me in the same category as the folks that drink a caramel machiato and then walk to the car to work it off... 800 calories - 250 == 550 calories in the unwanted fat category. No wonder this recovery drink sends me right to nirvana.

I go back to the book. It says to skip the caramel machiatos and the beers. It says to cut back on the recovery drink unless you workout intensely or for more than 60 minutes. Go figure -- I think I need to work harder.

today/month/year

Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 3.2 mi/5.7 mi/22.2 mi.

Weight: 156 (grumble)

I managed to keep a bit higher pace today, managing a 5k in about 42 minutes. It's almost a running pace.

5K

Well I completed a 5K today, but I can hardly say I ran. it took 50 minutes. which is just 3.84 miles per hour.

Screw Ironing

I am working on the Physical Efficiency Battery (PEB). Today's run at 15:05 for 1.5 miles puts me on the map with a score of 65. There are some interesting points to note. The machine claimed a maximum heart rate of 199, which is a bit out of range for my age. It's not uncommon for me to be above 170, so it may not be lying.

I wonder how high it is when it's really pounding when I am mountain biking.

today/month

Swim: 0 yd/4650 yd.
Run: 1.5/4.75 mi. 15:05
Bike: 1/15 mi. (machine)
Paddle: 0/4 mi.
Hike 0/15 mi.

Weight: 154

Ho Hum ...

So it's Friday night. I remember in college when I didnt have a date on Friday night. I would go and do my laundry at the laundromat and see if I could run into some other person "too busy" to go out on a Friday night. Another option might be to go to the gym, or the pool, or a women's basketball game.

I just got back from the gym, surprisingly it's much busier on Thursday night than Friday. Last night I ran a 1/2 on the elliptical and a 1/2 on the treadmill, 15 minutes on the rowing machine, and did an awesome upper body workout, along with 15 minutes in the spa.

Tonight 15 laps in the pool - mostly freesytyle sprints with a lot of gasping for air in between.

Swim: 750 yrds.
Run: 1 mile
Bike: 0
Paddle: 0