The Male Stop

Join
We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Making Excercise a Habit

1…2223252728…31

Replies

  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    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: 9,055 Member
    edited January 2018
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    edited February 2018
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    edited February 2018
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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: 9,055 Member
    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)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited February 2018
    Sat 02/17 - TDEE: 2,966 cals, Intake: 2,640 cals, Deficit: 326 cals, Steps: 11,452 , Active Minutes: 77

    Average Daily Deficit: -176 cals (Sunday - Present)

    10K app - W9D2
    • normal 5 minute warm-up
    • D2 - 44 min
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph plus 2 additional min
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 75 minutes total,
    • 67 active minutes,
    • 836 cals,
    • 8,608 steps,
    • 4.76 miles.

    • Max HR 176 bpm
    • 34 minutes in peak zone (>149 bpm, peak HR 171 bpm)
    • 12 minutes in cardio zone (123-149, avg HR 133 bpm)
    • 23 minutes in fat burn zone (88-122)
    • the rest out of zone (<88 bpm).
    • Resting HR 61 bpm
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 02/18 - TDEE: 2,178 cals, Intake: 5,200 cals, Deficit: -3,022 cals, Steps: 2,809 , Active Minutes: 0

    Average Daily Deficit: -3,022 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 02/19 - TDEE: 2,858 cals, Intake: 2,445 cals, Deficit: 413 cals, Steps: 7,170 , Active Minutes: 73

    Average Daily Deficit: -1,305 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Tue 02/20 - TDEE: 2,740 cals, Intake: 2,016 cals, Deficit: 724 cals, Steps: 6,375 , Active Minutes: 52

    Average Daily Deficit: -628 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    edited February 2018
    Wed 02/21 - TDEE: 3,128 cals, Intake: 3,455 cals, Deficit: -327 cals, Steps: 12,129 , Active Minutes: 80

    Average Daily Deficit: -553 cals (Sunday - Present)

    10K app - W9D3
    • normal 5 minute warm-up
    • D3 - 44 min
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
      • 10 min jog @ 5 mph
      • 1 min walk @ 3.5 mph
    • normal 5 minute cool-down

    FITBIT CHARGE HR2 STATS
    • 65 minutes total,
    • 62 active minutes,
    • 808 cals,
    • 7,999 steps,
    • 4.47 miles.

    • Max HR 176 bpm
    • 37 minutes in peak zone (>149 bpm, peak HR 172 bpm)
    • 9 minutes in cardio zone (123-149, avg HR 138 bpm)
    • 18 minutes in fat burn zone (88-122)
    • the rest out of zone (<88 bpm).
    • Resting HR 59 bpm
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Thu 02/22 - TDEE: 2,699 cals, Intake: 3,540 cals, Deficit: -841 cals, Steps: 6,231 , Active Minutes: 41

    Average Daily Deficit: -611 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Fri 02/23 - TDEE: 2,743 cals, Intake: 3,522 cals, Deficit: -779 cals, Steps: 7,584 , Active Minutes: 41

    Average Daily Deficit: -639 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sat 02/24 - TDEE: 2,355 cals, Intake: 2,850 cals, Deficit: -495 cals, Steps: 4,662 , Active Minutes: 11

    Average Daily Deficit: -618 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Sun 02/25 - TDEE: 2,172 cals, Intake: 2,449 cals, Deficit: -277 cals, Steps: 3,020 , Active Minutes: 0

    Average Daily Deficit: -277 cals (Sunday - Present)
  • d_thomas02
    d_thomas02 Posts: 9,055 Member
    Mon 02/26 - TDEE: 2,874 cals, Intake: 2,788 cals, Deficit: 86 cals, Steps: 7,829 , Active Minutes: 33

    Average Daily Deficit: -96 cals (Sunday - Present)
This discussion has been closed.

Categories