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Making Excercise a Habit

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  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 12/29 - TDEE: 2,354 cals, Steps: 3,998 , Active Minutes: 10
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 12/31 - TDEE: 2,727 cals, Intake: 3,563 cals, Deficit: -836 cals, Steps: 6,526 , Active Minutes: 52

    Average Daily Deficit: -836 cals (Sunday - Present)

    Back in the saddle for the new year.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/01 - TDEE: 2,273 cals, Intake: 3,523 cals, Deficit: -1,250 cals, Steps: 4,680 , Active Minutes: 12

    Average Daily Deficit: -1,377 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 01/02 - TDEE: 3,192 cals, Intake: 3,946 cals, Deficit: -754 cals, Steps: 9,676 , Active Minutes: 157

    Average Daily Deficit: -1,169 cals (Sunday - Present)

    Too cold to work outside... again.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Wed 01/03 - TDEE: 2,658 cals, Intake: 3,332 cals, Deficit: -674 cals, Steps: 5,013 , Active Minutes: 30

    Average Daily Deficit: -1,046 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 01/04 - TDEE: 3,107 cals, Intake: 2,947 cals, Deficit: 160 cals, Steps: 7,868 , Active Minutes: 71

    Average Daily Deficit: -804 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 01/05 - TDEE: 2,753 cals, Intake: 3,136 cals, Deficit: -383 cals, Steps: 7,698 , Active Minutes: 0

    Average Daily Deficit: -734 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 01/06 - TDEE: 2,408 cals, Intake: 3,528 cals, Deficit: -1,120 cals, Steps: 5,719 , Active Minutes: 12

    Average Daily Deficit: -789 cals (Sunday - Present)

    And that takes care of all the holiday festivities.

    Time to put the nose to the grindstone and get serious about live a healthy lifestyle.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 01/07 - TDEE: 2,119 cals, Intake: 3,212 cals, Deficit: -1,093 cals, Steps: 2,020 , Active Minutes: 0

    Average Daily Deficit: -1,093 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/08 - TDEE: 2,658 cals, Intake: 2,630 cals, Deficit: 28 cals, Steps: 5,006 , Active Minutes: 33

    Average Daily Deficit: -533 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 01/09 - TDEE: 2,654 cals, Intake: 2,840 cals, Deficit: -186 cals, Steps: 6,560 , Active Minutes: 60

    Average Daily Deficit: -417 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2018
    Wed 01/10 - TDEE: 3,525 cals (PB), Intake: 3,207 cals, Deficit: 318 cals, Steps: 12,184 (PB), Active Minutes: 167 (PB)

    Average Daily Deficit: -233 cals (Sunday - Present)

    Vacation is over. Nose to grindstone time.

    10K app - W1D1 and D2 combined
    • normal 5 minute warm-up
    • D1 - 20 min - 8 sets, 60 second jog @ 5.5 mph, 90 second walk @ 3.5 mph
    • D2 - 20 min - 8 sets, 60 second jog @ 5.5 mph, 90 second walk @ 3.5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 60 minutes total,
    • 55 active minutes,
    • 540 cals,
    • 6,476 steps,
    • 3.28 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 22 minutes in cardio zone (123-149, peak HR 143 bpm)
    • 33 minutes in fat burn zone (88-122, avg HR 118 bpm)
    • the rest out of zone (<88 bpm).
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 01/11 - TDEE: 2,690 cals, Intake: 2,347 cals, Deficit: 343 cals, Steps: 6,211 , Active Minutes: 21

    Average Daily Deficit: -118 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 01/12 - TDEE: 2,631 cals, Intake: 3,608 cals, Deficit: -977 cals, Steps: 8,637 , Active Minutes: 68

    Average Daily Deficit: -261 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 01/13 - TDEE: 2,256 cals, Intake: 3,352 cals, Deficit: -1,096 cals, Steps: 5,323 , Active Minutes: 32

    Average Daily Deficit: -380 cals (Sunday - Present)

    Did 10K app W1D3 just before lunch and took my FitBit off for a shower. Forgot to put it back on afterwards so entire afternoon working in the smithy not accounted for.

    Nuts! :mad: :explode: :grumble: :ohwell:

    10K app - W1D3
    • normal 5 minute warm-up
    • 20 min - 8 sets, 60 second jog @ 5.5 mph, 90 second walk @ 3.5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 34 minutes total,
    • 31 active minutes,
    • 295 cals,
    • 3,761 steps,
    • 1.85 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 5 minutes in cardio zone (123-149, peak HR 137 bpm)
    • 28 minutes in fat burn zone (88-122, avg HR 118 bpm)
    • the rest out of zone (<88 bpm).
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited January 2018
    Sun 01/14 - TDEE: 2,036 cals, Intake: 4,117 cals, Deficit: -2,081 cals, Steps: 2,011 , Active Minutes: 0

    Average Daily Deficit: -2,081 cals (Sunday - Present)

    Snowed all day. Stayed in binge watching Netflix while binge eating junk food.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/15 - TDEE: 2,097 cals, Intake: 3,351 cals, Deficit: -1,254 cals, Steps: 1,964 , Active Minutes: 0

    Average Daily Deficit: -1,668 cals (Sunday - Present)

    Carbon copy of yesterday. Snow, Netflix, junk food.
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 01/16 - TDEE: 2,944 cals, Intake: 3,763 cals, Deficit: -819 cals, Steps: 12,373 (PB), Active Minutes: 79

    Average Daily Deficit: -1,385 cals (Sunday - Present)

    10K app - W2D1, D,2 and D3 combined
    • normal 5 minute warm-up
    • D1 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
    • D2 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
    • D3 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 85 minutes total,
    • 77 active minutes,
    • 760 cals,
    • 9,529 steps,
    • 4.88 miles.

    • Max HR 176 bpm
    • 2 minutes in peak zone (>149 bpm, peak HR 169 bpm)
    • 11 minutes in cardio zone (123-149)
    • 71 minutes in fat burn zone (88-122, avg HR 113 bpm)
    • the rest out of zone (<88 bpm).
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Wed 01/17 - TDEE: 2,391 cals, Intake: 3,148 cals, Deficit: -757 cals, Steps: 5,413 , Active Minutes: 33

    Average Daily Deficit: -1,228 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 01/18 - TDEE: 3,145 cals, Intake: 2,354 cals, Deficit: 791 cals, Steps: 9,086 , Active Minutes: 57

    Average Daily Deficit: -824 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 01/19 - TDEE: 3,553 cals (PB), Intake: 2,206 cals, Deficit: 1,347 cals, Steps: 16,435 (PB), Active Minutes: 156

    Average Daily Deficit: -462 cals (Sunday - Present)

    10K app - W3D1, D,2 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
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 83 minutes total,
    • 81 active minutes,
    • 756 cals,
    • 9,923 steps,
    • 5.1 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 5 minutes in cardio zone (123-149, peak HR 139 bpm)
    • 78 minutes in fat burn zone (88-122, avg HR 112 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 64 bpm
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 01/20 - TDEE: 2,620 cals, Intake: 2,252 cals, Deficit: 368 cals, Steps: 6,099 , Active Minutes: 0

    Average Daily Deficit: -344 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 01/21 - TDEE: 3,056 cals, Intake: 2,523 cals, Deficit: 533 cals, Steps: 14,688 , Active Minutes: 104

    Average Daily Deficit: 533 cals (Sunday - Present)

    10K app - W4D1 and D2
    • 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
    • 10 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 (* increased to 5 minutes)
      • 3 min jog @ 5 mph
      • 90 sec walk @ 3.5 mph
      • 5 min jog @ 5 mph (Split into 2x 2.5 min jogs @ 5 mph with a 5 minute recovery walk at 3.5 mph in between)
    • 15 min recovery walk @ 3.5 mph (had a phone call but kept walking)
    • Started D3 but calf and foot cramped about a minute into it ending workout.

    FITBIT CHARGE HR2 STATS
    • 115 minutes total,
    • 86 active minutes,
    • 927 cals,
    • 11,273 steps,
    • 5.71 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 11 minutes in cardio zone (123-149, peak HR 148 bpm)
    • 100 minutes in fat burn zone (88-122, avg HR 109 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 65 bpm
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 01/22 - TDEE: 2,236 cals, Intake: 3,915 cals, Deficit: -1,679 cals, Steps: 3,039 , Active Minutes: 11

    Average Daily Deficit: -573 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 01/23 - TDEE: 2,946 cals, Intake: 3,048 cals, Deficit: -102 cals, Steps: 8,958 , Active Minutes: 100

    Average Daily Deficit: -416 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Wed 01/24 - TDEE: 2,776 cals, Intake: 2,106 cals, Deficit: 670 cals, Steps: 7,925 , Active Minutes: 40

    Average Daily Deficit: -145 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 01/25 - TDEE: 2,737 cals, Intake: 2,350 cals, Deficit: 387 cals, Steps: 8,705 , Active Minutes: 49

    Average Daily Deficit: -38 cals (Sunday - Present)

    10K app - W4D2
    • normal 5 minute warm-up
    • 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
    • normal 5 minute warm-up

    FITBIT CHARGE HR2 STATS
    • 44 minutes total,
    • 40 active minutes,
    • 390 cals,
    • 4,969 steps,
    • 2.57 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 11 minutes in cardio zone (123-149, peak HR 135 bpm)
    • 33 minutes in fat burn zone (88-122, avg HR 111 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 63 bpm
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 01/26 - TDEE: 2,568 cals, Intake: 3,495 cals, Deficit: -927 cals, Steps: 5,454 , Active Minutes: 40

    Average Daily Deficit: -186 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 01/27 - TDEE: 2,695 cals, Intake: 2,757 cals, Deficit: -62 cals, Steps: 1,394 , Active Minutes: 45

    Average Daily Deficit: -169 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 01/28 - TDEE: 2,695 cals, Intake: 2,297 cals, Deficit: 398 cals, Steps: 6,820 , Active Minutes: 50

    Average Daily Deficit: 398 cals (Sunday - Present)
This discussion has been closed.

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