Slow, but getting faster. Big, but getting smaller

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Tuesday - August 31

Bike

45m 10s
15.78 miles
20.96 Mi/hr

Trainer
Est 450 Calories

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Superman
1
25
25
0
0
CORE - Supine Leg Curl (FB)
1
25
25
0
0
CORE - V-Ups (FB)
1
25
25
0
0

Had my body fat measured at the gym this morning. The last time I had it measured was September 22nd, 2009.

Old measurements:
"Body fat: 29%
Lean Body weight: 178 lbs
Fat weight: 73 lbs"

Current measurements:
Body fat: 24%
Lean Body weight: 180lbs
Fat mass: 58lbs

That is down from 29% this time last year. My lean body mass stayed mostly the same, but my lean body mass dropped from 73 to 58 pounds, for a loss of 15 pounds since Sept 22 2009.

Calories: 2276 From fat:450.31 (53.19g, 19.79%), From Carbs:1234.49 (328.11g, 54.24%), Protein:591.2 (157.13g, 25.98%)

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Monday - August 30

Swim

1h 04m 10s
2000.00 meters
03m 13s /100 meters

Straight 2000M swim.

Est. 600 Calories

Run

50m 40s
5.00 miles
10m 08s /Mi

Easy 5 miles at 10:30 pace on the treadmill.

900 calories

I finally got my Tanita Body fat scale today. I have a meeting with the trainer tomorrow to measure my body fat percentage. So my plan is to use the scale and then go to see the trainer to determine the calibration needed for the scale.

Using the info from Racing Weight here is todays break down:

8 hours desk work = 895 calories

1 hour swimming = 600 calories

1 hour running = 900 calories

14 hours being sedentary = 14 * 85 = 1190 ( estimated BMR is 2050 per day or 85/hr)

Total = 3585 Calories burned for a Caloric deficit today of 1012.

Calories: 2573 From fat:672.57 (77.06g, 26.14%), From Carbs:1272.1 (327.96g, 49.44%), Protein:628.33 (161.99g, 24.42%)

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Sunday - August 29

Run

1h 21m 29s
8.00 miles
10m 11s /Mi

8 miles @ 10:30 per mile pace. Well, I beat that !!!

1626 calories

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Saturday - August 28

Bike

3h 09m 43s
50.11 miles
15.85 Mi/hr

My first 50 mile ride. This one was tough because it was on the hills around my house, not on the swamp rabbit trail.

I noticed after mile 33 that my bike endurance took a dive. Now this could be caused by several reasons, but I need to keep training these longer distances.

4280 calories burned.

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Friday - August 27

Bike

1h 00m
21.27 miles
21.27 Mi/hr

Trainer Ride

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Level 1 Drills from Insanity
1
5
5
0
0
CORE - Reverse HyperExtension (FB)
1
25
25
0
0
CORE - Side Planks
1
30
30
0
0
CORE - Superman (FB)
1
25
25
0
0
CORE - Supine Leg Curl (FB)
1
25
25
0
0

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Thursday - August 26

Run

39m 21s
4.00 miles
09m 50s /Mi

Easy 4 miles at 10:30 pace. I have a hard time with pace control on the road.

812 Calories
92F with 51% humidity

I was planning on doing the swim after tonights meeting. Well, the lightning storm closed to pool down. I guess it wasn't so bad, I got to come home and hang out with Sophie tonight. We watched the Backyardigans and I put her to bed. It was nice.