20 July 2010

20 Jul 2010 workout

Today's workout was a warmup with the Wii fit for about 6 minutes, then stretching, followed by a 26 minute run and 5 minute cool down with stretching.

Run details:
Avg HR: 153
Distance: 1.87 mi
Time: 25:52 (about two minutes on the Nike+ site were where I was stretching and listening to tunes, and forgot to pause the workout)
Calories: 359

Sleep: 9/10 (Got a great sleep, woke up once but I think it was from the storm that came through overnight)
Fatigue: 1/10 (hardly any fatigue)
Stress: 1/10 (hardly any stress)
Soreness: 2/10 (a little soreness, mostly hamstrings)

During the run I was trying to pay attention to the place where my breathing crossed over into the Lactate Threshold (LT) zone, and it appears to be somewhere around a HR of 160. Which makes these workouts pretty close to maximal or just barely sub-maximal, but that may be okay this early in the process. Threshold (zone 4) and superthreshold (zone 5a) LT workouts when you're fat and haven't been exercising for several years is probably the norm. Still, zone 4 & 5a workouts a lot of the time == overtraining == early burnout. So the plan is shifting a bit. Wed & Fri are still no-workout, actual resting recovery days (as much as can be had on an ambulance, anyway). Thursday is going to be a wii fit and spinner day, probably at zone 4 & 5a for about 30 minutes, anticipating the resting of Friday. Saturday will be a moderate workout day, probably mostly wii fit with a few minutes of low-range HR spinning. Sunday will be a hard workout day, wii fit with a zone 5a run, then a very light recovery day on Monday with wii fit and very easy spinning. Tuesday will be a hard workout probably similar to Sunday, then back to Wednesday as a complete rest day.

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