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Making Excercise a Habit

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  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2017
    Fri 01/13 - TDEE: 2,931 cals, Steps: 14,082 , Active Minutes: 104

    Freezing rain so whole family home with school closing. Last time this happened I junked out with the family. This time I hit the treadmill. Restarted the run that I cut short last time.

    10K app W2D1, D2, and D3 combined
    • normal 5 minute warm-up
    • D1 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
    • 5 minute waling recovery @ 3.5 mph
    • D2 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
    • 5 minute waling recovery @ 3.5 mph
    • D3 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
    • normal 5 minute cool-down
    • 25 minute slow walk @ 2.5 mph (to finish movie I was watching)


    FITBIT CHARGE HR STATS
    • 120 minutes total,
    • 104 active minutes,
    • 1,095 cals,
    • 12,789 steps,
    • 6.39 miles.

    • avg HR 111 bpm
    • 0 minutes in peak zone (>160 bpm),
    • 17 minutes in cardio zone (130 - 160, peak HR 142 bpm),
    • 84 minutes in fat burn zone (95 - 130),
    • the rest out of zone (<95 bpm).
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 01/14 - TDEE: 2,154 cals, Steps: 2,580 , Active Minutes: 0

    Slow rainy Saturday. Temps just above the freezing mark.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2017
    Sun 01/15 - TDEE: 2,383 cals, Steps: 3,711 , Active Minutes: 16

    So yesterday was a total misfire for my healthy lifestyle plans. I intended to eat moderately and get a 10K workout done.

    I admit to procrastinating on the workout while I drank my morning coffee but that dragged out until it was time for lunch. Then I had to wash and dry my running sweats. When I went to transfer them from washer to dryer realized I hadn't hit the start button. [grrr] Now no time for the run before I have to run over to my Mom's to take care of the weekly chores she isn't able to do any more (she's 81 and dementia is starting to eat away at her memory). Got back after 6pm and I just can't force myself to workout in the evenings.

    Found two bags of jerky from Christmas the day before that I had forgotten about so took care of those temptations before, during, and after lunch [urp]. Which also sabotaged the calorie budget. And my wife brings home, not one, but two packages of fig newtons (fat-free of course) which released the hellhounds and I'm grazing on everything I can reach, and none of it healthy.

    I own it. Today will be better.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/16 - TDEE: 3,045 cals, Steps: 12,342 , Active Minutes: 79

    10K app W3D1, D2, and D3 combined
    • normal 5 minute warm-up
    • D1 - 18 min - 2 sets, 90 sec jog @ 5 mph, 90 sec walk @ 3.5 mph, 3 min jog @ 5 mph, 3 min walk @ 3.5 mph
    • D2 - 18 min - 2 sets, 90 sec jog @ 5 mph, 90 sec walk @ 3.5 mph, 3 min jog @ 5 mph, 3 min walk @ 3.5 mph
    • D3 - 18 min - 2 sets, 90 sec jog @ 5 mph, 90 sec walk @ 3.5 mph, 3 min jog @ 5 mph, 3 min walk @ 3.5 mph
    • 14 minute walk @ 3.5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR STATS
    • 90 minutes total,
    • 79 active minutes,
    • 878 cals,
    • 9,972 steps,
    • 5.12 miles.

    • avg HR 115 bpm
    • 0 minutes in peak zone (>160 bpm),
    • 22 minutes in cardio zone (130 - 160, peak HR 146 bpm),
    • 53 minutes in fat burn zone (95 - 130),
    • the rest out of zone (<95 bpm).

    In the last two weeks my Resting Heart Rate (RHR) has gone from 73 bpm to 65 bpm. My lowest RHR last year was 58 bpm.
  • PlunderingSteelGorilla
    PlunderingSteelGorilla Posts: 207 Member
    My RHR is 62. Never even considered checking it ever before so no clue where it ever was. But, among other things, I pay attention to it now.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2017
    Tue 01/17 - TDEE: 2,561 cals, Steps: 7,092 , Active Minutes: 46

    Temps in mid-forties, but ground too wet to work.

    Got a call from Red-Wing that My old work boots are ready to be picked up after re-soling. 90 minute round trip. Stopped at the running shoe shop I normally hit looking for new running shoes. The doors were unlocked but they were not open for business as a fire a few shops down in the strip mall had smoked them out. They have plans to reopen in a couple of more weeks... so nix on the new running shoes... again. Been trying to get over there for a month.

    Put 45 minutes on the treadmill at 2.5 mph with old/new work boots on to start breaking them back in.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Wed 01/18 - TDEE: 3,421 cals, Steps: 16,337 , Active Minutes: 110

    10K app W4D1, D2, and D3 combined
    • normal 5 minute warm-up
    • D1 - 21 min
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph
      • 2.5 min walk @ 3.5 mph
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph
    • 5 min recovery walk @ 3.5 mph
    • D2 - 21 min
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph
      • 2.5 min walk @ 3.5 mph
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph
    • 5 min recovery walk @ 3.5 mph
    • D3 - 21 min
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph
      • 2.5 min walk @ 3.5 mph
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR STATS
    • 115 minutes total,
    • 110 active minutes,
    • 1,293 cals,
    • 13,946 steps,
    • 7.47 miles.

    • avg HR 130 bpm
    • 3 minutes in peak zone (>160 bpm, peak HR 170 bpm),
    • 58 minutes in cardio zone (130 - 160),
    • 39 minutes in fat burn zone (95 - 130),
    • the rest out of zone (<95 bpm).

    Yup, felt that one.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Forgot to add 21 min walk @ 2.5 mph after the normal cool-down while I finished watching the movie to its end.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 01/19 - TDEE: 3,058 cals, Steps: 8,425 , Active Minutes: 54

    One hour late start. Spent morning packing trailer bearings and after lunch... wait for it... a big leaf cleanup.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2017
    Fri 01/20 - TDEE: 3,261 cals, Steps: 9,100 cals, Active Minutes: 55

    One hour late start. Started at a client heavy into politics who is off to DC for the big todo there. So we got to power wash his small wooden balcony and large concrete porch, both in the backyard facing north... in the shade... in 50 degree weather... for 2.5 hours. [shivers] 2 guys, 5 man hours.

    Got to warm up at another big client doing a smallish leaf clean-up, monkey grass and maiden grass trim, and then reduce the maidens by 1/3 in size. That means chopping through the root base evenly around the plant and digging (prying) out the excess. Not easy. 4 guys, 10 man hours.

    Then we went to another client and gave her monkeys and maidens the same treatment. 4 guys, 6 man hours.

    Five fingers of whisky when I got home for the aches.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 01/21 - TDEE: 2,892 cals, Steps: 7,914 cals, Active Minutes: 10

    Just chores around the house today.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 01/22 - TDEE: 3,105 cals, Steps: 15,169 cals, Active Minutes: 109

    10K app - W5D1 and D2 combined
    • normal 5 minute warm-up
    • D1 - 21 min
      • 5 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 5 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 5 min jog @ 5 mph
    • 5 min recovery walk @ 3.5 mph
    • D2 - 21 min
      • 8 min jog @ 5 mph
      • 5 min walk @ 3.5 mph
      • 8 min jog @ 5 mph
    • 10 min recovery walk @ 3.5 mph
    • normal 5 minute cool-down
    • 47 min walk @ 2.5 mph (to finish movie)

    FITBIT CHARGE HR STATS
    • 120 minutes total,
    • 109 active minutes,
    • 1,102 cals,
    • 13,000 steps,
    • 6.65miles.

    • avg HR 110 bpm
    • 0 minutes in peak zone (>160 bpm),
    • 22 minutes in cardio zone (130 - 160, peak HR 150 bpm),
    • 83 minutes in fat burn zone (95 - 130),
    • the rest out of zone (<95 bpm).

    Left off W5D3 as it is a straight 20 minutes jog and I didn't feel up to it... OK, truth is, W5D3 is still a psychological mountain for me and I didn't think I could do it at the tailend of a combined workout like this.

    I promise to add it as the first stage in my next combined workout. I'm thinking I'll try W5D3 (20 min jog @ 5 mph) combined with W9D1 (4 sets of 10 min jog @ 5 mph, 1 min walk @ 3.5 mph) with a 5 min recovery walk @ 3.5 mph between them.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Too wet to work today so I've been reviewing my three FitBit Heart Rate training zones.

    I first set these up a year ago as can be referenced in these posts:

    http://community.myfitnesspal.com/en/discussion/comment/35220974#Comment_35220974
    http://community.myfitnesspal.com/en/discussion/10322419/heart-rate-zone-custom-one-zone

    At that time my calculations determined the following training zones:

    Max Heart Rate: 190 bpm
    • Peak HR >160 bpm
    • Cardio HR 130-160 bpm
    • Fat Burn HR 95-130 bpm

    After reviewing, I'll be changing my zones to:

    Max Heart Rate: 175 bpm
    • Peak HR >149 bpm
    • Cardio HR 123-149 bpm
    • Fat Burn HR 88-122 bpm
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/23 - TDEE: 2,316 cals, Steps: 3,342 cals, Active Minutes: 22

    Twenty-two active minutes? Really? I was folding clothes. Who knew.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 01/24 - TDEE: 2,686 cals, Steps: 5,659 cals, Active Minutes: 19

    Two hour late start. Another hour to get my work truck inspected for new tags. Another hour and a half driving to a client's lake house (where I got stuck behind a guy doing 45) to do a small 30 minute leaf cleanup (where I earned the 19 active minutes) and another hour and a half driving back (where I got stuck behind an old feller doing 25 on a section of curvy two lane road causing my transmission to overheat).

    Crap day.

    Fortunately the boss (my best friend) had beer when I got back to the shop.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Wed 01/25 - TDEE: 2,738 cals, Steps: 6,377 cals, Active Minutes: 21

    Two hour late start. First half of the day was a ride along with the boss to checkout a couple of things for him. Ate lunch at a local bar/saloon. 1/3 lb burger w/ pepper jack cheese, bacon, jalapeños on a ciabatta roll and sweet potato fries on the side. [drools]

    He then drops me off with the rest of the crew and I spend the rest of the day taming wildly overgrown burning bushes with a chainsaw. My arms are jelly and I only get 21 active minutes?!? That is messed up!
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 01/26 - TDEE: 2,288 cals, Steps: 3,745 cals, Active Minutes: 0

    Off work due to cold weather. Nice lazy morning and just getting ready to change into running gear about 10 when I get a call from my best friend/boss asking if I'd ride along with him to look at some vehicles he's interested in buying. "Sure" says I. He picks me up around 11 and we look at four different SUVs, with a lunch thrown in there.

    He drops me off back at my house about 2:30 and I'm thinking plenty of time left to get my W5D3-W9D1 combined treadmill workout in. I try to open the garage door using the keypad. No luck. I figure the battery died so I use to the front door and enter the house. Funny, I don't remember turning the ceiling fans off... wait the control is still on high... Ahhh, power is out. Cold sunny day with wind 10-20 mph so fine, I give it 30 minutes before calling the power company. Yup, they know about it.

    Call the power company again around 5 and now the recording is saying crews have been dispatched but a small plane has hit the power lines. Hear on the car radio (had to charge my phone) that there were no fatalities (fortunately) and power should be back on by 7 pm. Lit a couple of kerosine lamps.

    House cooled off to about 65F and I'm just thinking I might need to build a fire in the wood furnace and crank up the generator for the blower when power comes back on at 7:15... too late to get my workout in.

    The universe does not want me to do that W5D3 workout. *kittens* to that.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 01/27 - TDEE: 2,536 cals, Steps: 4,675 cals, Active Minutes: 27

    Started as a two hour late start, not enough time to enjoy coffee and get a workout in (coffee won), then delayed another hour and a half. Crap!

    Shoulda, woulda, coulda.

    Last job was trimming back four river birches. More over the shoulder arm work two days after Wed's jelly arms. Yay.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2017
    Sat 01/28 - TDEE: 2,431 cals, Steps: 4,041 , Active Minutes: 25

    Just chores around the house.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2017
    Sun 01/29 - TDEE: 3,402 cals, Steps: 15,636 , Active Minutes: 105

    First 10K app workout since resetting my HR ranges.

    10K app - W5D3 and W9D1 combined

    W9D1 is suppose to be 4 sets of 10 min jog @ 5 mph, 1 min walk @ 3.5 but I bonked about halfway through the third set even after stretching the second walk to 6 minutes.
    • normal 5 minute warm-up
    • W5D3 - 20 min jog @ 5 mph
    • 5 min recovery walk @ 3.5 mph
    • W9D1 - 44 min
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 5 min recovery walk @ 3.5 mph
      • 5 min jog @ 5 mph
      • 12 min recovery walk @ 3.5 mph to finish workout
    • normal 5 minute cool-down
    • 26 min walk @ 2.5 mph (to finish movie)

    FITBIT CHARGE HR STATS
    • 110 minutes total
    • 105 active minutes
    • 1,207 cals
    • 13,125 steps
    • 6.87miles

    • Max HR 176 bpm
    • 28 minutes in peak zone (>149 bpm, peak HR 173 bpm)
    • 29 minutes in cardio zone (123-149, avg HR 127 bpm)
    • 51 minutes in fat burn zone (88-122)
    • the rest out of zone (<88 bpm).

    Good news is that I beat W5D3. I'll take bonking in W9D1 as a sign to stop the combined workouts and repeat W9D1 on its own.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/30 - TDEE: 3,064 cals, Steps: 9,855 , Active Minutes: 104

    January and temps in the 60s. [shakes head] Karma is going to dump on us in February for sure.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited February 2017
    Tue 01/31 - TDEE: 3,114 cals, Steps: 9,933 , Active Minutes: 106

    Gettin' some landscaping done during the unseasonably warm weather.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Wed 02/01 - TDEE: 2,954 cals, Steps: 8,885 , Active Minutes: 30

    Little bit of mulch work in the morning and then... yup, more leaf cleanups which aren't so good for my steps nor my active minutes.

    Also still having a hard time controlling my eating. At least I logged it all this time. Nearly 1,000 over my goal and 425 over maintenance. [ouch] Can't drop weight doing that.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 02/02 - TDEE: 2,060 cals, Steps: 1,423 , Active Minutes: 0

    Too cold for work. Too lazy for anything else. Binge watched NetFlix all day.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 02/03 - TDEE: 2,395 cals, Steps: 3,536 , Active Minutes: 0

    Another day too cold for work. Boss wanted to look at two more SUVs about a 2 hour drive away so off we go. Back home by 3:30, too late for anything else... except eating. Wife brings home Chinese and half a chocolate pudding cake from her work.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 02/04 - TDEE: 2,194 cals, Steps: 1,821 , Active Minutes: 0

    Another day binging on Netflix.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 02/05 - TDEE: 2,138 cals, Steps: 1,649 , Active Minutes: 0
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 02/06 - TDEE: 2,711 cals, Steps: 6,803 , Active Minutes: 39

    Too wet to work. Used the day to get parts to replace rear wheel bearings and seals in my '94 Toyota 4WD X-cab pickup and a new pair of running shoes.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 02/07 - TDEE: 2,914 cals, Steps: 8,591 , Active Minutes: 49

    Leaf cleanups. 'Nuff said.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited February 2017
    Wed 02/08 - TDEE: 2,837 cals, Steps: 7,351 , Active Minutes: 0

    Day started warm enough (for Feb) with a two hour late start which is typical for our winter schedule. Got one leaf cleanup and monkey grass trim done before cold front blew through, way ahead of schedule. 36F with 18 mph winds made for a 26F windchill.

    Went back to shop and spent another hour making mods to my bagging system to speed up clearing clogs from the tube between the deck mounted blower assist and the rear mounted tubs. Should now only take 5-10 seconds to open rather than the minute plus that loosening a 8" hose clamp did.
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