Workout Journal

5/14/17

This is my workout journal. My older records were lost when I gave my workout phone to my daughter and the phone was formatted, so I will give an overview of the typical day until then.

Typical Day – 5 days a week – Bike to and from club 9 miles total. Run on treadmill 4-10 miles probably averaged more like 5-6 miles per day. Then very minimal light weights, maybe some push ups.

December 2016, I hurt my leg and couldn’t run, biking did not hurt so I stepped up my bike mileage a bit. In January I came in with over 400 miles so I did a challenge for February, 700 miles. I was able to achieve this and by the middle of March I was able to start running a little again. By the middle of April I was up to 5-6 miles maybe every other work out, but my speed was a little slower, not bad though.

 

3/31/17 – 172.6 lbs. Bike 9 Miles 400 Cals. Run 6 Miles 47:56 700 Cals. Walk .5 Miles 55 Cals

4/1/17 – 170 lbs. Bike 9 Miles 400 Cals. Run 4 Miles 32:00 470 Cals.

4/2/17 – 171 lbs. Bike 9 Miles 400 Cals. Run 6 Miles 47:53 700 Cals. Walk .5 Miles 55 Cals.

4/4/17 – 171 lbs. Bike 9 Miles 400 Cals. Run 4 Miles 31:54 470 Cals. Walk .5 Miles 55 Cals.

4/5/17 169.1 lbs. Bike 9 Miles 400 Cals. Run 5 Miles 39:50 585 Cals. Walk .5 Miles 55 Cals.

4/7/17 171.7 lbs. Bike 9 Miles 400 Cals. Run 8 Miles 63:52 940 Cals. Walk .5 Miles 55 Cals.

4/8/17 171.2 lbs. Bike 9 Miles 400 Cals. Run 8 Miles 63:44 940 Cals. Walk .5 Miles 55 Cals.

4/9/17 170.5 lbs. Bike 9 Miles 400 Cals. Run 2 Miles 16:00 236 Cals. Walk 1 Mile 104 Cals.

4/11/17 170 lbs. Bike 5 Miles 225 Cals. Run 3 Miles 24:56 352 Cals Walk .5 Miles 55 Cals.

4/12/17 170.5 lbs. Bike 9 Miles 400 Cals. Run 5 Miles 39:52 590 Cals. Walk .3 Miles 35 Cals.

4/14/17 172.5 lbs. Bike 9 Miles 400 Cals. Run 4 Miles 31:55 474 Cals. Walk .5 Miles 55 Cals. Run 1 Mile 120 Cals.

4/15/17 170.8 lbs. Bike 5 Miles 225 Cals. Run 2 Miles 240 Cals. Walk 1 Mile 105 Cals.

4/16/17   Bike 22 Miles  1000 Cals.

4/17/17 172.5 lbs. Bike 9 Miles 400 Cals. Run 6.2 Miles 49:25 730 Cals. Walk .5 Miles 55 Cals.

4/19/17 172.4 lbs. Bike 9 Miles 400 Cals. Run 5 Miles 40:37 587 Cals.

4/20/17 170.6 lbs.     Run 5.5 Miles 43:50 647 Cals.  Walk .4 Miles 44 Cals.

4/21/17 171.2 lbs. Bike 9 Miles 400 Cals. Run 4 Miles 32:05 470 Cals. Walk .6 Miles 65 Cals.

4/22/17 170.5 lbs. Bike 17 Miles 750 Cals. Run 7 Miles 55:42 820 Cals. Walk .5 Miles 55 Cals.

4/23/17 170.8 lbs. Bike 9 Miles.

4/24/17 172 lbs. Bike 9 Miles. 400 Cals. Run 7.5 Miles 59:31 880 Cals.

4/26/17 172.2 lbs. Bike 5 Miles 240 Cals. Run 6.5 Miles 51:40 765 Cals. Walk .75 Miles 85 Cals.

4/27/17 173 lbs. Bike 5 Miles 240 Cals. Run 7.5 Miles 59:30 880 Cals. Walk .25 miles 26 Cals.

4/28/17 169.7 lbs. Bike 5 Miles 240 Cals. Run 6.2 Miles 49:03 730 Cals. Walk .25 Miles 25 Cals.

4/29/17 169.3 lbs. Bike 9 Miles 400 Cals. Run 7 Miles 55:22 820 Cals.

5/2/17 170.9 lbs. Bike 9 Miles 400 Cals. Run 7 Miles 55:20 820 Cals. Walk .5 Miles 58 Cals.

5/3/17 170.2 lbs. Bike 9 Miles 400 Cals. Run 6 Miles 47:50 700 Cals. Walk .5 Miles 58 Cals.

5/4/17/170 lbs. Bike 9 Miles 400 Cals. Run 6.2 Miles 49:00 727 Cals. Walk .5 Miles 58 Cals.

5/5/17 168.7 lbs. Bike 4.5 Miles 200 Cals. Run 5 Miles 39.35 586 Cals. Walk .5 Miles 58 Cals.   Bike 17.6 Miles 900 Cals.

5/6/17 169 lbs. Bike 9 Miles 400 Cals. Run 2 Miles 16:09 235 Cals. Walk .5 Miles 58 Cals.

5/8/17 171.8 lbs. Bike 9 Miles 400 Cals. Run 8 Miles 63:13 940 Cals. Walk .5 Miles 58 Cals.

5/9/17 171 lbs. Bike 9 Miles 400 Cals. Run 2 Miles 15:53 235 Cals. Walk 1 Miles 115 Cals.

5/10/17 171.7 lbs. Bike 9 Miles 400 Cals. Run 6.5 Miles 51:23 763 Cals.

5/11/17 170.2 lbs. Bike 9 Miles 400 Cals. Run 5 Miles 39:32 586 Cals. Walk .75 Miles 85 Cals.

5/12/17 169 lbs. Bike 9 Miles 400 Cals. Run 6.2 Miles 48:59 725 Cals. Walk .5 Miles 58 Cals.

5/14/17 170 lbs. Bike 4.5 Miles 200 Cals. Run 5 Miles 39:34 588 Cals. Bike 36.5 Miles 1850 Cals.

5/15/17 171 lbs. Bike 9 Miles 400 Cals. Run 1 Mile 8:00 120 Cals. Walk .5 Miles 58 Cals.

5/16/17 172.5 lbs. Bike 5 Miles 220 Cals. Run 2 Miles 15:58 240 Cals. Walk .5 Miles 58 Cals.

5/18/17     Bike 140 Miles  12 Hours

5/21/17 174 lbs. Run 4 Miles 32:45 470 Cals. Walk .25 Miles   Run 2 Miles 16:51 240 Cals.

5/22/17 172.3 lbs. Bike 9 Miles 400 Cals. Run 6 Miles 47:29 705 Cals. Walk .5 Miles 58 Cals.

5/23/17 171.8 lbs. Bike 9 Miles 400 Cals. Run 6.5 Miles 51:15 760 Cals. Walk .5 Miles 58 Cals.

5/24/17 171.1 lbs. Bike 9 Miles 400 Cals. Run 6.2 Miles 48:58 726 Cals. Walk .5 MIles 58 Cals.

5/25/17 170 lbs. Bike 9 Miles 400 Cals. Run 1.25 Miles 145 Cals. Walk 1 Miles 110 Cals.

5/26/17 169.2 lbs. Bike 9 Miles 400 Cals. Run 4.25 Miles 33:40 500 Cals.

5/27/17 169 lbs. Bike 9 Miles 400 Cals. Run 5 Miles 39:35 585 Cals. Walk .5 Miles 55 Cals.

5/30/17 170.3 lbs. Bike 9 Miles 400 Cals. Run 5 Miles 39:09 587 Cals. Run 2 Miles 15:50 235 Cals. Walk .5 Miles 55 Cals

5/31/17 168.7 lbs. Bike 9 Miles 400 Cals. Run 6.5 Miles 51:24 763 Cals. Walk .5 Miles 55 Cals.

6/1/17 168.6 lbs. Bike 9 Miles 400 Cals. Run 7 Miles 54:21 820 Cals. Walk .5 Miles 58 Cals.

6/2/17 168.4 lbs. Bike 9 Miles 400 Cals. Run 3 Miles 23:41 354 Cals. Walk .5 Miles 58 Cals.

6/3/17 168.5 Bike 9 miles 400 cal Run 5 miles 39:31 588 cals Walk .6 miles 70 cals

6/5/17 169.2 Bike 9 miles 400 cal Run 7 miles 54:37 820 cals Walk .5 miles 58 cals

6/6/17 168.1 Bike 9 miles 400 Cal Run 5 miles 39:08 588 cal Walk .5 miles 58 cals

6/7/17 168.8 Bike 9 miles 400 cal Run 6.2 48:31 727 cal Walk .5 miles 58 cals

6/9/17 168.5 Bike 9 miles 400 Cal Run 5.5 miles 43:32 645 cal Walk 1 miles 127 cal

Hiking Colorado
Twin sisters (To Peak)
Longs peak (To Notch Only)
Mnt. Quandary (To Peak)

6/17/17 171.4 Bike 9 miles 400 cals Run 4 miles 31:41 471 cals Walk .5 miles 58 cals

6/18/17 170.3 Bike 9 miles 400 cals Run 5.5 miles 43:33 650 Cal Walk .5 miles

6/19/17 170.6 Bike 9 miles 400 cal Run 5.2 41:05 610 cals Run 1.5 11:56 177 Cal Walk .5 miles 58 cals

6/20/17 169.9 Bike 9 miles 400 cals Run 2 miles 15:52 236 cals Run 3 miles 23:43 352 cals Walk .5 miles 58 cals

6/21/17 168.4 Bike 9 miles 400 cals Run 5.5 miles 43:30 647 cals Walk .5 miles 58 cals

6/23/17 168.0 Bike 9 miles 400 cals Run 6.2 miles 48:58 727 cals Walk .5 miles 58 cals

6/24/17 167.4 Bike 9 miles 400 Cal Run 5 miles 39:01 588 Cal Walk .5 miles 58 cals

6/25/17 167.2 Bike 12 miles 400 cal Run 6 miles 46:44 705 cal Walk .5 miles 58 cals

6/26/17 166.9 Bike 9 miles 400 cals Run 4 miles 31:07 471 cals Walk 1 miles 120 cal

6/27/17 166.7 Bike 25 miles 1200 cals Run 6 miles 46:46 704 cal Walk .5 miles 58 cals

6/29/17 168.7 Bike 9 miles 400 cals Run 6.5 50:34 763 cals Walk .5 miles 58 cals

6/30/17 167.7 Bike 23 miles 1100 cals Run 2 miles 15:24 237 Cal Walk .5 miles 58 cals

7/1/17 167.3 Bike 9 miles 400 cals Run 3.5 miles 410 cal Walk .5 miles 58 cals

7/2/17 167.8 Bike 23 miles 1100 cals Run 6 miles 46:41 706 cals Walk .5 miles 60 cals

7/3/17 167.8 Bike 23 miles 1100 cals Run 4.5 miles 35:02 528 cals Walk .5 miles 60 cals

7/4/17 168.5 Bike 22 miles 1050 Run 5 miles 38:55 588 Cal Walk .5 miles 60 cals

7/5/17 168.9 Bike 9 miles 400 cals Walk .5 miles 60 Cal

7/6/17 168 Bike 23 miles 1100 cals Run 5 miles 38:56 590 Cal Walk .5 miles 62 cals

7/7/17 167.3 Bike 30 miles 1400 cals Run 3.1 24:06 366 cals Walk .5 miles 62 cals
159.8 after finishing

7/9/17 167.4 Bike 35 miles 1650 cals Run 6 miles 46:38 706 cals Walk .5 miles 62 cals
159.2 after finishing

7/10/17 166.5 Bike 9 miles 400 Cal Run 2 miles 15:31 238 Cal Walk .5 miles 62 cals
50 push up pulls

7/11/17 166.8 Bike 23 miles 1100 cals Run 5 miles 38:55 590 Cal Walk .5 miles 62 cal

7/12/17 166.4 Bike 23 miles 1100 cal Run 4 miles 31:04 472 cals Walk .5 miles 62 cals

7/14/17 167.7 Bike 27 miles 1300 Cal Run 6.5 miles 50:36 763 cals Walk .5 miles 62 Cal

7/15/17 166.8 Bike 27 miles 1300 Cal Run 4 miles 31:05 472 Cal Walk .5 miles 62 cals

7/16/17 165.5 Bike 31 miles 1500 cals Run 4.5 miles 35:02 530 cal Walk .5 miles 62 cals

7/17/17 165.2 Bike 9 miles 400 Cal Run 2 miles 15:28 236 cal Walk 1 miles 124 cals

7/19/17 Bike 77 Miles 3700 cals 2 Flat Tires – Challenge Incomplete

7/20/17 169.6 Bike 9 miles 400 Cal Run 6 miles 46:40 706 Cal Walk .5 miles 62 cals

7/21/17 169.4 Bike 9 miles 400 Cal Run 6.5 miles 50:15 765 Cal Walk 1 miles 138 Cal’s

7/22/17 168.3 Bike 9 miles 400 cal Run 5.5 miles 42:33 647 cals Walk 3 miles 321 Cal

7/23/17 168.1 Bike 9 miles 400 cal Run .5 miles 60 cals Walk 1.1 miles 146 cal

7/24/17 169.1 Bike 9 miles 400 Cal Run 7 miles 54:35 820 Cal Walk 1 miles 130 Cal

7/25/17 168.6 Bike 9 miles 400 Cal Run 6.2 47:52 726 cals Walk 1 miles 130 cal

7/27/17 168.7 Bike 30 miles 1400 cals Run 5 miles 38:29 586 Cal Walk .5 miles 62 cals

7/28/17 166.6 Bike 28 miles 1350 cals Run 4 miles 30:53 470 Cal Walk 1 miles 138 Cal

7/29/17 166.3 Bike 31 miles 1500 cal Run 5 miles 38:33 588 Cal Walk .75 miles 90 cal

7/30/17 165.9 Bike 30 miles 1400 cals Run 5 miles 38:27 587 Cal Walk .5 miles 62 cals

7/31/17 walk 3.6 miles

8/1/17 167.9 Bike 30 miles 1400 Cal Run 5.5 miles 42:41 650 cals Walk .5 miles 62 cals

8/2/17 166.2  Bike 27 miles 1300 cals Run 3 miles 23:07 354 cals Walk .5 miles 62 cals

8/3/17 167.2 Bike 9 miles 400 cals Run 6 miles 46:10 703 cals Walk .5 miles 62 cals

8/4/17 165.8 Bike 31 miles 1500 Run 5.5 miles 42:49 650 cals Walk .5 miles 62 cal

8/5/17 166.6 Bike 36 miles 1700 cal Run 4 miles 30:47 472 cal Walk .6 miles 75 cal

8/6/17 167.7 Bike 9 miles 400 cal Run 5 miles 38:35 588 cal Walk .5 miles 62 cal

8/7/17 169.2 Bike 14 miles 625 cal Run 4.75 miles 36:27 556 cal Walk .5 miles 62 cal

8/8/17 168.7 Bike 35 miles 1650 cal Run 1 mile 125 cal Walk .5 miles 62 cal

8/10/17 169.3 Bike 30 miles 1450 cal Run 5.5 miles 42:24 644 cal Walk .5 miles 62 cal Walk 3 miles 330 cal

8/11/17 166.7 Bike 31 miles 1500 cal Run 3.1 miles 23:54 366 cal Walk .5 miles 62 cal

8/12/17 166.6 Bike 42 miles 2000 cal Run 4 miles 31:07 472 cal Walk .5 miles 62 cal

8/13/17 166.5 Bike 25 miles 1200 cal Run 4 miles 30:49 472 cal Walk .6 miles 75 cal

8/14/17 166.6 Bike 9 miles 400 cal Run 4.5 miles 35:02 530 cal Walk .9 miles 112 cal

8/15/17 167.9 Bike 32 miles 1550 cal Run 7 miles 53:56 825 cal Walk .6 miles 74 cal

8/17/17 167.7 Bike 9 miles 400 cal Run 6 miles 46:08 706 cal Walk .5 miles 62 cal

8/18/17 167.7 Bike 35 miles 1700 cal Run 5 miles 38:34 586 Cal Walk .6 miles 78 cal

8/19/17 167.6 Bike 32 miles 1550 cal Run 4 miles 31:01 472 cal Walk .5 miles 62 cal

8/20/17 168.1 Bike 9 miles 400 cal Run 1 mile 127 cal Walk .5 miles 68 cal

8/21/17 169.8 Bike 31 miles 1500 cal Run 5 miles 586 cal Walk .5 miles 62 cal

8/22/17 167.7 Bike 23 miles 1100 cal Run 5 miles 38:29 586 cal Walk .5 miles 62 cal

8/24/17  (Challenge Complete)  Bike 300 Miles 18.5 Hours 13950 cal Bike 7 more miles to Martin’s house

8/26/17  (Come Back)  Bike 181 Miles 11 Hours 8100 cal

8/29/17 168.3 Bike 9 miles 400 cal Run 5 miles 38:41 587 cal Walk .5 miles 62 cal

8/30/17 167.3 Bike 8 miles 350 cal Run 4 miles 31:10 474 cal Walk 1 mile 125 cal

8/31/17 167.5 Bike 31 miles 1500 cal Run 5 miles 38:53 588 cal Walk .5 miles 62 cal

August was a good month. Bike 1035 miles  –  Run 103.75 miles

9/1/17 164.8 Bike 8 miles 350 cal Run 4 miles 31:03 470 cal Walk .75 miles 100 cal

9/2/17 166.4 Bike 35 miles 1700 cal Run 5.5 42:34 648 cal Walk .5 miles 62 cal

9/3/17               Walk 7 miles

9/4/17 166.7 Bike 32 miles 1550 cal Run 4.5 miles 34:50 580 cal Walk .5 miles 62 cal

9/5/17 165 Bike 31 miles 1500 cal Run 5.5 miles 42:30 650 cal Walk .5 miles 62 cal

9/6/17 164 Bike 9 miles 400 cal Run 4 miles 30:52 475 cal Walk 1.25 miles 173 cal

9/7/17 165.5 Bike 9 miles 400 cal Run 5 miles 38:50 588 cal Walk .75 miles 109 cal

Hiking Colorado
Mount Massive (To Peak)
Mount Elbert (To Peak)

9/14/17 167 Bike 23 miles 1100 cal Run 3 miles 23:22 354 cal Walk 3 miles 390 cal

9/15/17 166 Bike 23 miles 1100 cal Run 3.75 miles 29:21 444 cal Walk .5 miles 65 cal

9/16/17 164.7 Bike 24 miles 1150 cal Run 4 miles 31:21 472 cal Walk .5 miles 63 cal

9/17/17 164 Bike 31 miles 1500 cal Run 4.6 miles 35:51 542 cal Walk .6 miles 80 cal

9/19/17 166.8 Bike 23 miles 1100 cal Run 6.5 miles 50:16 764 cal Walk .5 miles 63 cal

9/20/17 165.5 Bike 23 miles 1100 cal Run 4.25 miles 33:06 500 cal Walk .6 miles 80 cal

9/21/17 167.7 Bike 23 miles 1100 cal Run 6.55 miles 770 cal Walk .5 miles 63 cal

9/22/17 165.2 Bike 9 miles 400 cal Run 5 miles 38:55 589 cal Walk .6 miles 80 cal

9/23/17 165.6 Bike 31 miles 150 cal Run 5.5 miles 42:35 648 cal Walk .5 miles 63 cal

9/24/17 167.6 Bike 9 miles 400 cal Walk 1 mile 142 cal

9/25/17 168.8 Bike 9 miles 400 cal Run 6.5 miles 50:36 763 cal Run 1 mile 5.5 incline 150 cal Walk .5 miles 63 cal

9/26/17 166.5 Bike 9 miles 400 cal Run 5 miles 38:56 590 cal Walk .5 miles 70 cal

9/27/17            Bike 31 miles 1500 cal

9/28/17 167.5 Bike 23 miles 1100 cal Run 4.25 miles 33:03 500 cal Walk .7 miles 103 cal

9/30/17 166.3 Bike 23 miles 1100 cal Run 6.2 miles 48:13 730 cal Walk .5 miles 65 cal