TSCFitness.com

Fitness After P90X – Days 254-260

tscfitness — Mon, 27 Sep 2010 00:35:42 +0000

Day 254 (Monday)….completed a 64+ minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 59.0% of the time, 127 average heart rate and burned 604 calories.

Day 255 (Tuesday)….completed a 29:36 minute 1,100 meter swim in the pool at the Athletic Club.

Day 256 (Wednesday)….completed a 40+ minute 4:55 a.m. upper body weight lifting circuit (3 times through). In the zone 48.0%, 117 average heart rate and burned 312 calories.

Day 257 (Thursday)….pre-race rest.

Day 258 (Friday)….pre-race rest.

Day 259 (Saturday)….completed the Amica Lake Las Vegas Triathlon today. First leg was a 43:08 minute one mile swim, then a 25-mile bike and six mile run. Completed 164:15 minute bicycle and run legs. In the zone 93.3%, 163 average heart rate and burned 2,428 calories, plus the swim. Standings forthcoming.

Day 260 (Sunday – two weeks later)….completed a 40-minute upper body weight lifting circuit (3 times through) at the gym, while watching football on the plasmas. To follow-up, I finished 5th in my age group (and gender category) in the Amica Lake Las Vegas Triathlon.

Fitness After P90X – Days 247-253

tscfitness — Mon, 06 Sep 2010 11:56:05 +0000

Day 247 (Monday)….completed a 63+ minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 60.2% of the time, 128 average heart rate and burned 599 calories.

Day 248 (Tuesday)….completed a 39:09 minute bicycle night-ride. 11.30 miles at 17.2 MPH. In the zone 99.0%, 142 average heart rate and burned 466 calories.

Day 249 (Wednesday)….completed a 63+ minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 63.5% of the time, 127 average heart rate and burned 586 calories.

Day 250 (Thursday)….completed a 42:42 minute bicycle night-ride. 11.01 miles at 15.4 MPH. In the zone 93.4%, 139 average heart rate and burned 495 calories.

Day 251 (Friday)….completed a 47+ minute upper body weight lifting circuit (3 times through) and run. In the zone 61.5% of the time, 123 average heart rate and burned 423 calories. Good thing I worked out hard today because my baby girl treated me to a belated birthday dinner tonight, just the two of us.

Day 252 (Saturday)….completed a 7:00 a.m. 67:25 minute bicycle ride. 16.80 miles at 14.8 MPH. In the zone 95.6%, 139 average heart rate and burned 809 calories.

Day 253 (Sunday)….completed a 6:45 a.m. 57:24 minute bicycle ride. 14.95 miles at 15.5 MPH. In the zone 96.9% of the time, 134 average heart rate and burned 634 calories.

Fitness After P90X – Days 240-246

tscfitness — Thu, 02 Sep 2010 04:41:55 +0000

Day 240 (Monday)….completed a 4:45 a.m., 41-minute upper body weight lifting circuit (3 times through). In the zone 47.4% of the time, 117 average heart rate and burned 316 calories.

Day 241 (Tuesday)….crushed a 51:53 minute bicycle ride. 15.00 miles at 17.3 MPH. In the zone 98.2% of the time, 146 average heart rate and burned 652 calories.

Day 242 (Wednesday)….completed a 39-minute upper body weight lifting circuit (3 times through). In the zone 34.2%, 112 average heart rate and burned 254 calories.

Day 243 (Thursday)….completed a 34:50 minute bicycle night-ride. 10.14 miles at 17.3 MPH. In the zone 97.2% of the time, 142 average heart rate and burned 432 calories.

Day 244 (Friday)….completed a 39-minute upper body weight lifting circuit (3 times through). In the zone 36.3%, 111 average heart rate and burned 244 calories.

Day 245 (Saturday)….completed a 5:00 a.m., 135:04 minute bicycle ride. Windy 29.46 miles at 13.0 MPH. In the zone 97.3% of the time, 141 average heart rate and burned 1,612 calories. I’m anticipating my Amica Lake Las Vegas Triathlon two weeks from today. I had a wonderful lunch with my son, for my birthday, his treat.

Day 246 (Sunday)….played racquetball with my boy for 53:36 minutes. In the zone 77.6%, 121 average heart rate and burned 475 calories.

Fitness After P90X – Days 233-239

tscfitness — Mon, 23 Aug 2010 15:51:51 +0000

Day 233 (Monday)….completed a 39-minute upper body weight lifting circuit (3 times through). In the zone only 41.7% of the time, only 115 average heart rate and burned only 301 calories.

Day 234 (Tuesday)….completed a 30:21 minute (street) run. 6.93 MPH for 3.49 miles. In the zone 99.5%, 159 average heart rate and burned 433 calories.

Day 235 (Wednesday)….completed a 64:25-minute upper body weight lifting circuit (3 times through) and StairMaster. In the zone 63.0% of the time, 126 average heart rate and burned 589 calories.

Day 236 (Thursday)….completed 47:53 minutes on my bicycle. 11.23 miles at 14.0 MPH. In the zone 97.3% of the time, 146 average heart rate and burned 593 calories.

Day 237 (Friday)….completed a 37-minute upper body weight lifting circuit (3 times through). In the zone 41.6%, 115 average heart rate and burned 277 calories.

Day 238 (Saturday)….sorry kids, I was too busy going through my stuff for the garage sale. Back to it tomorrow though.

Day 239 (Sunday)….completed 117:43 minutes on my bicycle with Lana. Windy and hilly 24.42 miles at 12.4 MPH. In the zone 77.0% of the time, 128 average heart rate and burned 1,173 calories. To make-up for yesterday, I also completed a 26:14 minute (street) run. 7.12 MPH for 3.10 miles. In the zone 97.6%, 158 average heart rate and burned 371 calories.

Fitness After P90X – Days 226-232

tscfitness — Tue, 10 Aug 2010 13:13:40 +0000

Day 226 (Monday)….nada, I’ll make-up for it with a early-morning workout tomorrow.

Day 227 (Tuesday)….completed a 5:00 a.m., 41-minute upper body weight lifting circuit (3 times through). In-zone percentage and average heart rate were pathetic, burned 256 calories.

Day 228 (Wednesday)….completed a 5:00 a.m., 40-minute upper body weight lifting circuit (3 times through). In the zone 60.4% of the time, 122 average heart rate and burned 356 calories.

Day 229 (Thursday)….completed a 44:01 minute (treadmill) run. 6.55 MPH for 4.80 miles. In-zone percentage and calorie burn unknown, treadmill said 150 average heart rate.

Day 230 (Friday)….completed a 39-minute upper body weight lifting circuit (3 times through) at 9:30 p.m. In the zone 52.0% of the time, 117 average heart rate and burned 327 calories.

Day 231 (Saturday)….completed a 3:20:47, 5:20 a.m. bicycle ride with Lana. 13.2 MPH for 44.06 miles. In the zone 97.9%, 127 average heart rate and burned 2,419 calories.

Day 232 (Sunday)….completed a 42:50 minute 1,600 meter swim tonight at the gym. My first triathlon is less than four weeks away!

Fitness After P90X – Days 219-225

tscfitness — Mon, 09 Aug 2010 04:07:00 +0000

Day 219 (Monday)….completed a 58+ minute upper body weight lifting circuit (3 times through) and 2-mile run. In the zone 60.1% of the time, 127 average heart rate and burned 548 calories.

Day 220 (Tuesday)….completed 40+ minutes on my bicycle at 9:00 p.m. 15.9 MPH for 10.81 miles. In the zone 98.0%, 144 average heart rate and burned 512 calories.

Day 221 (Wednesday)….completed a 40+ minute upper body weight lifting circuit (3 times through). In the zone 57.2% of the time, 121 average heart rate and burned 346 calories. I also completed a 400 meter swim in 9:59 minutes.

Day 222 (Thursday)….completed 39:20 minutes on my bicycle at 8:00 p.m. 16.4 MPH for 10.82 miles. In the zone 96.3%, 148 average heart rate and burned 531 calories.

Day 223 (Friday)….completed a 64-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 63.3% of the time, 128 average heart rate and burned 611 calories.

Day 224 (Saturday)….crushed 3:24:15 on my bicycle starting at 5:40 a.m with Lana. 13.3 MPH for 45.37 miles. In the zone 78.2%, 125 average heart rate and burned 2,131 calories. Five weeks until my first triathlon!

Day 225 (Sunday)….completed a 54:35 minute (street) run tonight. 6.62 MPH for 6.0 miles. In the zone 99.6% of the time, 159 average heart rate and burned 781 calories.

Fitness After P90X – Days 212-218

tscfitness — Wed, 04 Aug 2010 15:28:18 +0000

Day 212 (Monday)….completed a 40-minute upper body weight lifting circuit (3 times through). In-zone percentage, average heart rate and calories burned not worth mentioning.

Day 213 (Tuesday)….completed 45+ minutes on my bicycle. 12.8 MPH for 9.74 miles. In the zone 95.6% of the time, 142 average heart rate and burned 535 calories. Bruthas and sistas, I’m tellin’ you, it was all up hill and into the blow dryer hot wind.

Day 214 (Wednesday)….completed 16+ minutes on my bicycle at 5:00 a.m. 18.9 MPH for 5.23 miles. In the zone 84.4%, 125 average heart rate and burned 163 calories. Tonight I completed a 42-minute upper body weight lifting circuit (3 times through). In-zone percentage and average heart rate are not worth mentioning. Burned 258 calories.

Day 215 (Thursday)….completed 47+ minutes on my bicycle at 8:00 p.m. 14.1 MPH for 11.28 miles. In the zone 98.1% of the time, 147 average heart rate and burned 606 calories.

Day 216 (Friday)….completed 18+ minutes on my bicycle at 5:00 a.m. 18.3 MPH for 5.79 miles. In the zone 89.7%, 128 average heart rate and burned 186 calories. I also completed a 58-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 61.9% of the time, 125 average heart rate and burned 535 calories.

Day 217 (Saturday)….completed 142 minutes on my bicycle at 5:20 a.m. with Lana. 12.7 MPH for 30 miles. In the zone 80.6%, 127 average heart rate and burned 1,470 calories. I have 6 weeks until my 1st triathlon, the Amica Lake Las Vegas Triathlon. Intermediate distances: swim 1500m, bike 25 miles, run 6 miles.

Day 218 (Sunday)…..

Fitness After P90X – Days 205-211

tscfitness — Wed, 21 Jul 2010 05:03:08 +0000

Day 205 (Monday)….completed a 66-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 58.8% of the time, 124 average heart rate and burned 562 calories. Treadmill stats were: 1.82 miles at 6.4 MPH and 0.0% incline for 15 minutes.

Day 206 (Tuesday)….completed 62+ minutes on my bicycle. 14.8 MPH for 15.51 miles. In the zone 96.3% of time, 146 average heart rate and burned 851 calories.

Day 207 (Wednesday)….I spent the night with my kids because they’re leaving for 10 days with their Mom tomorrow. Hittin’ the gym again tomorrow.

Day 208 (Thursday)….completed a 85-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 77.0%, 135 average heart rate and burned 907 calories. Treadmill stats were: 3.84 miles at 6.5 MPH and 0.0% incline for 33 minutes.

Day 209 (Friday)….completed a 43-minute upper body weight lifting circuit (3 times through). In-zone percentage sucked, only 112 average heart rate and burned only 275 calories.

Day 210 (Saturday)….completed 98+ minutes on my bicycle with Lana at 5:30 a.m. 12.8 MPH for 21.07 miles. In the zone 86.1% of the time, 131 average heart rate and burned 1,099 calories.

Day 211 (Sunday)….completed 60+ minutes on my bicycle with Lana tonight. 10.8 MPH for 10.95 miles. In-zone percentage and average heart rate sucked! Burned 406 calories.

Fitness After P90X – Days 198-204

tscfitness — Mon, 19 Jul 2010 21:36:30 +0000

Day 198 (Monday)….completed a 68-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 55.4% of the time, 124 average heart rate and burned 607 calories. I am in Denver for business this week (Monday through Thursday).

Day 199 (Tuesday)….completed 42 minutes on the treadmill. 3.5 MPH at a 15.0 incline, 2.33 miles. In the zone 95.3%, 143 average heart rate and burned 495 calories. It’s much tougher doing cardio at Denver’s elevation.

Day 200 (Wednesday)….completed a 65-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 73.1% of the time, 129 average heart rate and burned 639 calories.

Day 201 (Thursday)….completed 42 minutes on the treadmill at 5:30 a.m. 3.5 MPH at a 15.0 incline, 2.33 miles. In the zone 97.9%, 147 average heart rate and burned 519 calories.

Day 202 (Friday)….completed a 49-minute upper body weight lifting circuit (3 times through). In the zone 45.1% of the time, 117 average heart rate and burned 383 calories.

Day 203 (Saturday)….well, kids, tonight was family night at the movies and a restaurant. I put off bicycling and then it became too late. Sorry to disappoint.

Day 204 (Sunday)….have no fear, I’m not slackin’ off, but I had a ton-o-stuff to get caught-up since I was out of town (for work) four of the last six weeks. I’ll be back at it tomorrow, with a vengeance.

Fitness After P90X – Days 191-197

tscfitness — Tue, 13 Jul 2010 19:36:24 +0000

Day 191 (Monday)….completed a 40-minute upper body weight lifting circuit (3 times through). In the zone 47.0% of the time, 113 average heart rate and burned 285 calories. I also completed 21+ minutes on the treadmill with Lana. 3.41 MPH at a 15.0 incline, 1.23 miles. In the zone 95.6%, 148 average heart rate and burned 271 calories.

Day 192 (Tuesday)….we celebrated my son’s birthday tonight, so no workout, but back to it tomorrow.

Day 193 (Wednesday)….completed a 62-minute upper body weight lifting circuit (3 times through) and treadmill. In the zone 61.1%, 122 average heart rate and burned 510 calories.

Day 194 (Thursday)….had a nice Mexican restaurant dinner with my son. Now it’s time for some cardio to burn it off. I completed 51+ minutes on my bicycle. 16.2 MPH for 14.04 miles. In the zone 98.4% of the time, 141 average heart rate and burned 627 calories.

Day 195 (Friday)….completed a 40-minute upper body weight lifting circuit (3 times through). In the zone 47.0%, 113 average heart rate and burned 285 calories.

Day 196 (Saturday)….started the day with a 4:00 a.m. drive to California to pick-up my daughter from her two-week cheer leading camp. Now I’m too pooped to workout.

Day 197 (Sunday)….completed 53+ minutes on my bicycle at 7:00 a.m. 15.3 MPH for 13.73 miles. In the zone 98.5% of the time, 144 average heart rate and burned 756 calories.