Sunday, January 27, 2013
Week 4 and upped the endurance this week. It was nice to have a day off on Monday but this week we go back to a regular grind. I was able to run 11 miles on Saturday - first time since June I really felt that good about a run. Also was able to get to a mile swimming - now I just have to take out the breaks between sets and swim in continuously.
Starting weight 189.8
Finishing weight 187 - almost three pounds lost but I'm sure much of that is lost water weight from yesterdays run.
Tuesday - 4 miles
Thursday - 7 miles
Saturday - 11.2 - tired today but expected and not sore!
Monday - 1650 yards
Wednesday - 1750 yards
Did 1 set of 20 reps three times this week (Mon/Wed/Thurs) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.
Eating: Under 2330 calories six of seven days.
Monday - 1700 yards swimming
Tuesday - 4 mile run
Wednesday - 1800 yards swimming
Thursday - 7 mile run
Friday - 1900 yards swimming depending on schedule
Saturday - 8 mile run
1 set of 20 reps (two days) and 22 reps (three days) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.
Eating - Stay under 2330 calories six days.
May the force be with you!