The Training Journal of nmurphy » Sweat365 » Fitness Community

Health for today

nmurphy — Thu, 11 Feb 2010 00:17:22 +0000

Health: Date: 02/10/2010 Weight: 224 Mood: Normal [...]

Spin class 75 min

nmurphy — Wed, 10 Feb 2010 03:00:00 +0000

Workout: Type: Cycle Date: 02/09/2010 Time: 19:00:00 Total Time: 1:15:00.00 Calories: 2087 Distance: 27 miles Average Speed: 21.6 mph

Bicep, pecs

nmurphy — Wed, 10 Feb 2010 02:15:00 +0000

Workout: Type: Strength Training Date: 02/09/2010 Time: 18:15:00 Total Time: 00:30:00.00 Calories: 293

Month of fitness in review

nmurphy — Sun, 31 Jan 2010 07:01:01 +0000

As I had announced in a previous post, I was taking up the Month of Fitness Challenge I had heard from another guy in the gym.

Although there were quite a few things going on in my life, I wanted to start this, and finish it, and really push myself and see what I could do, even with all the crap that was going on in my life. Now that I am coming in on the other side of the month, and I stuck to it, I am 100% satisfied and I really do feel I have accomplished something, in a winter month non-the-less.

My work outs this month were all about doing more, harder, longer to really push myself, burn more calories and discover how hard I can really dig! My workouts quite often would contain weight lifting, then some kind of cardio. Mostly biking or swimming, as I could not do too much running as I was still nursing my injured foot from back in November.

At the beginning of the month, I started doing spin classes, which are one hour long, and they are designed to kick your ass. These classes leave me with huge pools of sweat underneath the spin bike, as David Barker would say, you could take the kids swimming in that thing. Although this kicked my ass, I really didn’t feel that I had given it ALL that my legs had to give, even though I had the resistance maxed out quite often, so I know I wasn’t slacking.

So, if a guy wants to go harder, longer, bigger, what would he do? That’s right, find the two nights a week where there are two spin classes back to back with a fifteen minute break in between. So, yes, I found that two nights a week, Tuesday and Thursday, there were back to back classes. I would take the one class. The first class would have me hurting pretty good, but between classes, I would just sit on my bike and lightly spin for the fifteen minutes waiting for the other class to start. The instructor of the second classes nickname was Mr. Intensity! Yeah, that is to say the least. He is this amazing mixture of positive encouragement, kick your ass if you are slacking and pain. Okay, pain probably comes first with him! His name is Shawn, and not only does he give the funnest spin class with the best music, but he does the hardest spin class as well, and he likes to go over the 60 minute time period too, which I LOVE!

So, I got my ass kicked the first night, and second, third, etc… But I loved it, I came out feeling amazingly well every time, even if I was sore and tired. As the month went on, it wasn’t quite enough, and I started integrating swimming after my back to back spin classes.

So, I think I have done pretty well physically. On to nutrition…

I really did everything I said I would. I have not had a carbonated beverage (any soda) since December 31st 2009, I have been very good on limiting my gluten intake, as well as my calorie intake. Although, I will say it is extremely difficult on some days to eat enough calories when you work out at a high intensity for 3 hours, and you do not eat any junk food.

Overall, this made for a great month on many levels. In this month alone, I lost 8 pounds and at least 3% in body fat. So, I am very happy with this. In addition, I think this low gluten/carb thing is really good for me, it makes me feel so much better, and I think I am going to carry on most of this going forward.

The month of fitness was great!

Run 00:30:36.52

nmurphy — Sat, 30 Jan 2010 02:50:09 +0000

Workout:

Type: Run
Date: 01/29/2010
Time: 18:50:09
Total Time: 00:30:36.52
Average Heart rate: 147
Max Heart rate: 173
Calories: 609
Distance: 3.22 miles
Average Pace: 9:29.99/mile
Max Pace: 7:29.68/mile
Ascent: 313.39 ft
Descent: 305.51 ft

Run 1:13:28.70

nmurphy — Fri, 29 Jan 2010 02:51:30 +0000

Workout:

Type: Run
Date: 01/28/2010
Time: 18:51:30
Total Time: 1:13:28.70
Average Heart rate: 138
Max Heart rate: 171

Run 1:02:13.47

nmurphy — Fri, 29 Jan 2010 01:42:26 +0000

Workout:

Type: Run
Date: 01/28/2010
Time: 17:42:26
Total Time: 1:02:13.47
Average Heart rate: 137
Max Heart rate: 166

Run 1:13:59.67

nmurphy — Wed, 27 Jan 2010 02:53:36 +0000

Workout:

Type: Run
Date: 01/26/2010
Time: 18:53:36
Total Time: 1:13:59.67
Average Heart rate: 148
Max Heart rate: 172
Calories: 187
Distance: 0.01 miles
Average Pace: 9,989:51.05/mile
Max Pace: 11:37.45/mile
Ascent: 1,411.38 ft
Descent: 1,431.1 ft

Run 00:21:10.49

nmurphy — Tue, 26 Jan 2010 03:05:47 +0000

Workout:

Type: Run
Date: 01/25/2010
Time: 19:05:47
Total Time: 00:21:10.49
Average Heart rate: 138
Max Heart rate: 171
Calories: 357
Distance: 1.91 miles
Average Pace: 11:04.97/mile
Max Pace: 8:20.99/mile
Ascent: 247.59 ft
Descent: 296.86 ft

Run 00:17:43.27

nmurphy — Sat, 23 Jan 2010 22:06:28 +0000

Workout:

Type: Run
Date: 01/23/2010
Time: 14:06:28
Total Time: 00:17:43.27
Average Heart rate: 146
Max Heart rate: 171
Calories: 294
Distance: 1.57 miles
Average Pace: 11:17.73/mile
Max Pace: 6:54.77/mile
Ascent: 247.99 ft
Descent: 265.33 ft