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Like a machine

Sunday, October 09, 2011

Since my last check-in:

10K run, 20K cycling (2h)

10k run, 20K cycling (2h)

10k run (1h)
(It was raining.)

13K cycling, 10K run, 13K cycling (2h30min)


Eaten: 21741kcal (average 3100 kcal/day)

Resting: 15400 kcal
Exercise: 10396kcal
Burned: 25796kcal

Weekly differential: 25796-21741=4055 kcal

SP says 3500 kcal differential per week is about 1 lbs loss in fat.
I lost exactly 0.4 kg (1 lbs) fat this week (I measure every day, and this includes the min-max variances due to water).

The temperature is dropping seriously, and I need clothes for the outdoor workouts. Cycling and running.
Any suggestions?
What to look for, and what to avoid?
I was thinking if there are clothes that fit both cycling+running.

  Member Comments About This Blog Post:

BARBARAWEBSTER 10/11/2011 4:16AM

    I agree with Sassymoho. However, don't use a zippered turtle neck (which she meant to say next to your skin, not on bottom) and you always need layers to peel out of as your body temp changes. So have a pack for them. You also need double layers on the legs, as temps that cold will cool your leg muscles. Styles, fabric, and manufacturers have changed since I was a twice a day half marathon runner in my late 30's, but I can check for you if you still need to know. It gets -25 F here in winter with wind chill of -40 so we need face protection and I prefer goggles so my glasses don't steam up and freeze. (very annoying!) emoticon Let me know... B

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CHARGER25 10/10/2011 4:47PM

    Very nice picture and information. I am shooting for an ending weight simular to yours.....I have no help for you on cold weather clothing since I live in a place that is never cold by your standards.....

Best of luck!

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SASSYDREAMER 10/9/2011 9:19PM

    I agree with Lisa on the Under Armour Cold Gear. I've worn multiple brands of pants and they really just seem to hit the spot. Plus they actually stay up (you try running when your pants are falling down! Everybody else laughs, but it's hard to run... :P). I'm a fan of tighter clothing for anything and everything, loose tends to get in my way. If that's also your preference, then a thought is to wear cold gear with a turtleneck type shirt on the bottom and then a tshirt on the top. It's really the chest that needs to stay the most warm. This way your arms won't be constricted, but your chest gets that protection that it needs.

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LISAINMS 10/9/2011 11:23AM

    I wear Underarmour ColdGear tights for cycling and running. Shirts are different as I prefer loose for running and tight for cycling. I have pullover microfleece shirts that do a good job of blocking wind on the bike with a compression longsleeve shirt underneath. You will also need gloves for cycling as the temperature drops below 50. I can ride year-round, but 38F seems to be the point most people will not cycle as it is too cold with the speed and they bring their bikes inside with a trainer. I've run at 28F and it was fine, but I don't like having to wear that much just to stay warm for the first mile. My winter weather is very mild in comparison to yours. You may want a pair of Yak Traxs if you will have ice on the road.

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TEDDYBABE 10/9/2011 8:15AM

    I love this info. Beautiful pics by the way. Jealous of your numbers. Way to go!

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SPARKCHANTAL 10/9/2011 5:20AM

    aaauuuuggghhhh!!!! too much math for me.
hey how are you doing, long time no hear.

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HYPERTHRON 10/9/2011 4:54AM

  Wish you luck!

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17:00. Let's hit the road.

Tuesday, October 04, 2011

Finally, the clock reached 17:00.

So, I jumped into my running gear, and hit the road directly from the office.
Beautiful sun, probably the last few days of the warm summer rays.

10K, finished below 60 min - I'm getting speedy.
I jumped on my bike, and explored a new bicycle road R11 toward Fehring.
I made a 60 min round (about 22K).

Then I took my bag at the office, pedaled home, to a shower, and hit the road to reach a movie at 20:00.
The Three Musketeers in 3D (English version) - passable. Defineatly not worth the 8.5 Euro (11.4 USD) ticket.

1708 kcal (Endomondo).

I'm not even tired.

What the heck is going on here?!

A qucik shot at the 5K mark at the running leg:

  Member Comments About This Blog Post:

ZELLAZM 10/8/2011 7:22AM

    Great report - I like that "I'm getting speedy" part!

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FVHORVATH 10/6/2011 8:46AM

    Such motivation and energy you have!

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LISAINMS 10/5/2011 3:54PM

    I hate paying that much for an unworthy movie. Such a nice run you have!

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GETSTRONGRRR 10/4/2011 9:41PM

    That's because you have become a workout ANIMAL!

Congratulations! It's great to see the benefit of all our hard work.

and thanks for the review of 3 Musketeers!

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PEGTIGER 10/4/2011 8:30PM


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    Holy crap! You are amazing! Keep it up! emoticon

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KKINNEA 10/4/2011 6:37PM

    One of my coaches told me the way to become really great at a given distance is to keep doing that distance - that's you and your 10Ks!

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A bike-run sandwich worth 1817 kcal

Monday, October 03, 2011

MONDAY, Oct 03, 2011

In the morning, I didn't know if I would rather swim or bike today, so I packed all my stuff into the bag. There's still a pool in Fehring, about 40min train, where there is an indoor swimming pool, that I want to explore.

But in the end, I decided to do something new, and to return to run to that gorgeous place in the forest, near the river Raba that I discovered yesterday.

I always wanted to run in the forest the full 10K, but here in Gleisdorf, there are only small spots of 1-2K, the apple fields are everywhere.

I waited all afternoon the clock to reach 17:00, so I can get out to ride the bike and get to run. Finally, I could escape at 17:30, but I was already in my running apparel, and left all other things in the office.

It took me 42min to ride down the 14K to the spot, near Oberdorf. The sun started to set, and the temperature to drop, and I just kept pedaling. I noticed it's quite difficult to get my heart rate over 150 bpm on the bike.

Then, I finally ran in the forest my daily 10K. It was so beautiful, one side the river, the other side the forest with the hills. Also, it was much better for my knees. On the way back, I sped up to be near 5 min/K, and on the last 1K, I managed to push even below the 5 min mark - although the slight downhill slope also helped me.

The ride back was more challenging due to the chill, but after a couple of minutes, I got used to the colder temperature, and just kept pedaling to home. I got faster backwards, I even managed to pass the 40 km/h mark. This simply and heavy city bike is really not meant for speed, I can't even understand how I managed to do it.

Arriving back, usual stretching, then post-exercise carbs in the kitchen (banana, 2 glasses of water, a pack of lean ham). I checked on endomondo.com, and it estimates that I've burned 1817 kcal, in 2h 20min.

I can't get this. In May, I was struggling to find the time to finally make that little 20 min run, and couldn't imagine how people find the time for those 120 min exercises. And here I am, the exercise become the most interesting activity of all the day.

The river Raba

Thanks for all the comments on Yoga! I never thought it's so popular - looks like I was the only one not Yoging. :-)

Any of you doing bike-run together?
Any experiences for tips-recommendation?

  Member Comments About This Blog Post:

ZELLAZM 10/4/2011 5:11PM

    Wonderful! It's clear you've caught the exercise "Spark!"

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CANDOK1260 10/4/2011 7:24AM

    I just love your blog it lik you taking us place we will never go.

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GETSTRONGRRR 10/3/2011 9:54PM

    Congratulations!! Looks like a great place for a run.....and you're right, it's addicting to the point that some days, if we run for anything less than an hour, it feels like we didn't even work out!

Good luck!

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LISAINMS 10/3/2011 8:10PM

    I bike-run and swim-bike. Triathlon season has ended for me (until spring) so I'm not doing combo workouts now but rather working one activity per day to make improvements where needed. You have beautiful places to ride and run... I would be out there every day to take advantage of that beautiful scenary!

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KKINNEA 10/3/2011 6:02PM

    I run and bike together when I have a duathlon coming up but for longer runs I concentrate on running only. I find I can my exercise in during the evening as well - it is far more interesting than television!

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KIMBERTA99 10/3/2011 4:56PM

    I am tired just reading about all your exercise!! emoticon. It is so amazing how far you have come and your dedication is very inspiring to us all!! I love the background picture of your spark page..beautiful!! Almost 2000 calories burned..WOW!! Keep it up!

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ARGYLE-RUNNER 10/3/2011 4:54PM

    this is so awesome - you are inspiring

you have inspired me to join our YMCA so that I can start swimming again, and so I have a place to go in our harsh winters

I think you should consider finding an Iron Man competition - you have the whole package now - swim, bike, run emoticon

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Riding my bike!

Monday, October 03, 2011

SUNDAY, Oct 02, 2011
For some reason, after so many months, I finally took my bike to the car-wash station, gave it a wash, and fitted the mount for my Nokia N8 phone, so I can use Endomondo on it. This was on Saturday.

On Sunday, I really didn't feel like exercise, but as my 10 min rule says, only 10 min of exercise is enough for a day to reach my goal, I finally gathered myself together, and went for a little pedaling.

And I just went further and further, and in the end I made a 2h 20min 42K round trip to Weiz, the town nearby. I didn't really feel any tiredness or problems. I remember I made this trip in Spring - I looked it up and that was my 2nd blog ever written here in SP.

So, during the summer, with all this running and swimming, my endurance increased so much, that this trip didn't even make me tired. Crazy.

Nearing Weiz

My ride to Weiz in May 2011, this spring.


My first ever Yoga class

Sunday, October 02, 2011

FRIDAY, 30 Sep 2011
After work, I decided to make a trip to Graz, swim, visit a friend, bring some clothes I shrank out to a second hand shop, run, and just explore the city a bit.

Basically, I went there mainly for the swimming, but I wanted to justify the trip and the train ticket. So, here we go, I never go to Graz, but then I make this 40+40 min train trip to go to swim.

This sparklife makes crazy turns in my life, that is for sure.

So, I had a chocolate eis + cake with my friend; hm, I ate all the calories for dinner in that Café, but that carrot-yoghurt cake was so good. She suddenly asked me if I would be interested to join here for her Yoga class in the city center.


Me on Yoga.

I'm really not that type of elastic body people, who can smoke a cigarette with their feet, and wave with their ears in different directions at the same time.

But, since I'm on this spark-track, I thought, OK, some opportunity for an exercise that I haven't done before, let's go for it.

Also, I buddy coached with a friend of mine during the summer, just checking with each other for the daily exercise, and she was doing lots of Yoga. And I was really curious what is this Yoga is, that she did with so much enthusiasm.

Starting from the city center, I ran to the swimming pool in Eggenberg (3K); Auster - the most expensive one, little treat for myself.

And then, there I was at 6pm, laying in a dark room full of women (there was another man, too, I noticed he layed his matte just next to me), listening to some very nice relaxing music.

Christine started in a calm tone in German the instructions (huh, so many new words to learn), and we did all sorts of moves I have never even imagined before doing. I have discovered I am way underdeveloped in terms of muscles on my abs. One and a half hour went by pretty fast.

Afterwards, somehow I couldn't tell why, but I was tired.
It was a very different tiredness then after intensive running or swimming.
Maybe I'll do it again some other time. It's way too expensive, 80 Euros (110 USD) for a 4 occasions beginner class, but maybe I'll do it as a reward for my next goal.

This is the yoga classroom, without the girls.

Christine: www.cityyoga.at/team/yogalehrer/chri

Short clip with lots of Austrian people with some Eastern touch: www.cityyoga.at/studio/

Are you doing Yoga?
What do you like about it?

  Member Comments About This Blog Post:

KIMBERTA99 10/3/2011 11:28PM

    Way to go on trying something new!! I have never taken a yoga class, but have many friends who do that just love it!! That is too funny that the other guy came and put his mat next to yours!!! emoticon

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    You made me laugh with your blog. I would have liked to see you in action!

I find it great that you're open to new opportunities. As they say : "Seize the day".

I am not attracted by yoga, but I admire the flexibility of the yoga practioners.

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DORIS32 10/3/2011 12:06PM

    How great of you to try something new! a great way to meet new friends who are into fitness and health and get fit at the same time.

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CELIAMINER 10/3/2011 7:16AM

    Good for you trying yoga! I love the flexibility yoga has given me back at mid-life after letting my hips become nearly locked. Even after two years, I still cannot get my foot all the way forward going from down dog to lunge in sun salutations. I have to grab my foot and force it the rest of the way, but with weight loss and practice, I'm far beyond where I was when I first showed up worrying that my fat body would be out of place among sleek, willowy, spandex-clad women. When I found many people like me, I stopped worrying and comparing myself to others. Now I go to mixed-levels yoga, and the most flexible people in the class are men. Good on 'em!

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LESLIE_2B_LESS 10/3/2011 1:31AM

    Great job on trying out something new! I've dabbled a bit with Yoga, but not much.

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4_MY_LIFE 10/3/2011 1:18AM

    I love yoga. I don't do it as much as I should but I do find that I feel better, ache less when I do it regularly.

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CANDOK1260 10/2/2011 9:46PM

    I do yoga not well but I do it. I think for people who are much more flexible THAN ME THIS IS A GOOD EXERCISES . emoticon

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FIREBALL_V 10/2/2011 7:35PM

    I love Yoga! It keeps me flexible and able to do more than my kids can do! Good for you, trying it out!

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KKINNEA 10/2/2011 6:19PM

    Wow, that price is a little steep for yoga! Mine is 5 classes for $80 US.

As you said, when you do yoga, you find out which muscles you actually haven't developed! :) I like how yoga focuses you on breathing and feeling the postures - it's like good strength training in that regard. Instead, you work on lengthening the muscles and working out issues, which I think is great for running.

I hope you can find some classes that are a bit more reasonable. I always enjoy my new-found flexibility.

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SAPHRAEL 10/2/2011 4:38PM

    Good for you for you for trying something new! I tried yoga a few weeks ago as part of a Spark team challenge. Wow, it's a real workout!

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ZELLAZM 10/2/2011 3:23PM

    "this Spark life" does cause us to do odd things. Tonight I came back from my run and did 40 minutes of ST because I'm on a challenge and I wanted to get in 120 fitness minutes for my team.

Thanks for the picture of Graz. I remember sitting in those cafes with the Strassenbahn going by within centimeters of the tables. And I remember the beautiful gardens around Schloss Eggenberg (but not the pool!)

WTG on trying new things and getting in some good exercise.


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