The Male Stop

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Making Excercise a Habit

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  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Mon 01/29 - TDEE: 2,779 cals, Intake: 2,538 cals, Deficit: 241 cals, Steps: 8,648 , Active Minutes: 95

    Average Daily Deficit: 320 cals (Sunday - Present)

    10K app - W4D3
    • normal 5 minute warm-up
    • 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 warm-up

    FITBIT CHARGE HR2 STATS
    • 55 minutes total,
    • 49 active minutes,
    • 483 cals,
    • 5,583 steps,
    • 2.81 miles.

    • Max HR 176 bpm
    • 2 minutes in peak zone (>149 bpm, peak HR 163 bpm)
    • 10 minutes in cardio zone (123-149)
    • 40 minutes in fat burn zone (88-122, avg HR 109 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 61 bpm
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
    edited January 2018
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    Tue 01/30 - TDEE: 2,934 cals, Intake: 2,472 cals, Deficit: 462 cals, Steps: 5,887 , Active Minutes: 73

    Average Daily Deficit: 367 cals (Sunday - Present)

    Started tearing into the engine of my red chevy work truck. A 8.1L (494 cu in) big block iron head V8.

    Been weeping coolant from the head gasket for a year or two now. Has also had a lifter that collapses now and then. Ate a push rod last year. (We just patched the symptom with a new rod, didn't fix the problem at all.)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Wed 01/31 - TDEE: 3,389 cals, Intake: 3,348 cals, Deficit: 41 cals, Steps: 11,840 , Active Minutes: 88

    Average Daily Deficit: 286 cals (Sunday - Present)

    10K app - W5D1
    • 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
    • normal 5 minute warm-up

    FITBIT CHARGE HR2 STATS
    • 39 minutes total,
    • 34 active minutes,
    • 363 cals,
    • 4,276 steps,
    • 2.25 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 17 minutes in cardio zone (123-149, peak HR 149 bpm)
    • 19 minutes in fat burn zone (88-122, avg HR 116 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 61 bpm

    Got heads off the engine. Coolant leak actually came from a temp sensor in the head, but that's OK. Still needed to pull heads to replace that iffy lifter. Now to get it to a machine shop.
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Thu 02/01 - TDEE: 2,612 cals, Intake: 3,192 cals, Deficit: -580 cals, Steps: 6,232 , Active Minutes: 14

    Average Daily Deficit: 112 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Fri 02/02 - TDEE: 2,311 cals, Intake: 4,576 cals, Deficit: -2,265 cals, Steps: 7,778 , Active Minutes: 41

    Average Daily Deficit: -284 cals (Sunday - Present)

    10K app - W5D2
    • normal 5 minute warm-up
    • D2 - 21 min
      • 8 min jog @ 5 mph
      • 5 min walk @ 3.5 mph
      • 8 min jog @ 5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 40 minutes total,
    • 39 active minutes,
    • 369 cals,
    • 5,240 steps,
    • 2.4 miles.

    • Max HR 176 bpm
    • 0 minutes in peak zone (>149 bpm)
    • 9 minutes in cardio zone (123-149, peak HR 137 bpm)
    • 24 minutes in fat burn zone (88-122, avg HR 116 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 61 bpm
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Sat 02/03 - TDEE: 2,975 cals, Intake: 3,830 cals, Deficit: -855 cals, Steps: 10,575 , Active Minutes: 23

    Average Daily Deficit: -365 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Sun 02/04 - TDEE: 2,552 cals, Intake: 4,012 cals, Deficit: -1,460 cals, Steps: 10,076 , Active Minutes: 71

    Average Daily Deficit: -1,460 cals (Sunday - Present)

    W5D3 is always a mental challenge, everytime I do this program.

    10K app - W5D3
    • normal 5 minute warm-up
    • 20 min jog @ 5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 35 minutes total,
    • 33 active minutes,
    • 396 cals,
    • 5,087 steps,
    • 2.33 miles.

    • Max HR 176 bpm
    • 2 minutes in peak zone (>149 bpm, peak HR 160 bpm)
    • 17 minutes in cardio zone (123-149, avg HR 126 bpm)
    • 14 minutes in fat burn zone (88-122)
    • the rest out of zone (<88 bpm).
    • Resting HR 66 bpm
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Mon 02/05 - TDEE: 2,139 cals, Intake: 3,264 cals, Deficit: -1,125 cals, Steps: 3,677 , Active Minutes: 19

    Average Daily Deficit: -1,293 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Tue 02/06 - TDEE: 3,167 cals, Intake: 2,699 cals, Deficit: 468 cals, Steps: 9,286 , Active Minutes: 54

    Average Daily Deficit: -706 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Wed 02/07 - TDEE: 2,919 cals, Intake: 2,902 cals, Deficit: 17 cals, Steps: 10,074 , Active Minutes: 55

    Average Daily Deficit: -525 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Thu 02/08 - TDEE: 2,821 cals, Intake: 4,502 cals, Deficit: -1,681 cals, Steps: 6,045 , Active Minutes: 32

    Average Daily Deficit: -756 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
    edited February 2018
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    Forgot to post my 10K app run on Wed. so here it is.

    10K app - W6D1
    • normal 5 minute warm-up
    • D1 - 24 min
      • 5 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 8 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 5 min jog @ 5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 54 minutes total,
    • 45 active minutes,
    • 455 cals,
    • 5,410 steps,
    • 2.8 miles.

    • Max HR 176 bpm
    • 1 minutes in peak zone (>149 bpm, peak HR 151 bpm)
    • 17 minutes in cardio zone (123-149)
    • 29 minutes in fat burn zone (88-122, avg HR 110 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 62 bpm
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Fri 02/09 - TDEE: 3,509 cals, Intake: 4,576 cals, Deficit: -1,067 cals, Steps: 13,417 , Active Minutes: 139

    Average Daily Deficit: -808 cals (Sunday - Present)

    10K app - W6D2
    • normal 5 minute warm-up
    • D2 - 23 min
      • 10 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 52 minutes total,
    • 50 active minutes,
    • 442 cals,
    • 5,288 steps,
    • 2.82 miles.

    • Max HR 176 bpm
    • 2 minutes in peak zone (>149 bpm, peak HR 152 bpm)
    • 19 minutes in cardio zone (123-149)
    • 21 minutes in fat burn zone (88-122, avg HR 114 bpm)
    • the rest out of zone (<88 bpm).
    • Resting HR 63 bpm
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Sat 02/10 - TDEE: 2,321 cals, Intake: 4,089 cals, Deficit: -1,768 cals, Steps: 4,644 , Active Minutes: 11

    Average Daily Deficit: -945 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
    edited February 2018
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    Sun 02/11 - TDEE: 2,497 cals, Intake: 3,362 cals, Deficit: -865 cals, Steps: 8,392 , Active Minutes: 52

    Average Daily Deficit: -865 cals (Sunday - Present)

    10K app - W6D2 - modified (In anticipation of skipping to Week 9 this coming week.)
    • normal 5 minute warm-up
    • D2 - modified - 36 min
      • 10 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 3 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 52 minutes total,
    • 49 active minutes,
    • 557 cals,
    • 6,708 steps,
    • 3.7 miles.

    • Max HR 176 bpm
    • 7 minutes in peak zone (>149 bpm, peak HR 156 bpm)
    • 28 minutes in cardio zone (123-149, avg HR 128 bpm)
    • 15 minutes in fat burn zone (88-122)
    • the rest out of zone (<88 bpm).
    • Resting HR 64 bpm
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Mon 02/12 - TDEE: 2,181 cals, Intake: 4,210 cals, Deficit: -2,029 cals, Steps: 2,615 , Active Minutes: 25

    Average Daily Deficit: -1,447 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Tue 02/13 - TDEE: 3,192 cals, Intake: 1,842 cals, Deficit: 1,350 cals, Steps: 7,183 , Active Minutes: 112

    Average Daily Deficit: -515 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Wed 02/14 - TDEE: 3,783 cals (PB), Intake: 3,130 cals, Deficit: 653 cals, Steps: 16,435 (PB), Active Minutes: 135

    Average Daily Deficit: -223 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Thu 02/15 - TDEE: 2,963 cals, Intake: 3,002 cals, Deficit: -39 cals, Steps: 8,115 , Active Minutes: 38

    Average Daily Deficit: -186 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,053 Member
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    Fri 02/16 - TDEE: 2,675 cals, Intake: 3,302 cals, Deficit: -627 cals, Steps: 6,934 , Active Minutes: 43

    Average Daily Deficit: -260 cals (Sunday - Present)

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