Monday, a week of layoff. Feeling over-worked, tired, stiff. Seven days "recovery" and a bit "off track."
2 Miles, Peter Johnson -- House to end of road and return. We're feeling better now, going to pare back the distance and intensity a bit.
228 lbs. 28 to 30 % --
We've pulled out the archery gear and are spending some time in the barn. 24# Focus is favored. The 40# Samick Sage is a lot of work! 30$ SF, removed stabilizers, shoot bare bow, but Focus is the most pleasant right now.
Tuesday, May 20, 2014
Monday, May 12, 2014
Sunday
3 miles, Peter Johnson. We're feeling stiff and tired after walking -- all the attributes of over-training. Weight up a bit, 228 lbs.
Did a ride on the Harley, which results in some tired, stiff. Monday is day off time.
Did a ride on the Harley, which results in some tired, stiff. Monday is day off time.
Saturday, May 10, 2014
Saturday
After some feelings of tiredness . . .
5.12 miles -- out Tucker Cr. Lane to logging road, and to crest, return 8.24Km 2.7 mph avg. 1:50 min. 748 ft. ascension. This logging road has some considerable potential for both walking and mt. bike.
224.6 lbs. 28%
We're out of Bg test strips.
5.12 miles -- out Tucker Cr. Lane to logging road, and to crest, return 8.24Km 2.7 mph avg. 1:50 min. 748 ft. ascension. This logging road has some considerable potential for both walking and mt. bike.
224.6 lbs. 28%
We're out of Bg test strips.
Friday, May 9, 2014
Thursday, Friday --
Thursday --
Walking Peter Johnson -- 3 miles, one hour. There's a 380' ascent according to the GPS (GeoTracker). Weight has been dropping down to 222 post walk.
Friday --
Uncomfortable night, feeling generally stiff, tired. This is a "recovery issue." We also ate a fair amount because we're feeling not altogether recovered, pigged out on Swiss cheese. And so today is for recovery -- no workout. Weight was running about 227 this AM, maybe a bit less without clothing, and after having peed, etc. Bg. was running 153 Thursday 11 AM / 130 Friday 11 AM -- banana and milk at 8:30 AM.
Diet is on track. We're "getting in touch with our inner rabbit."
Walking Peter Johnson -- 3 miles, one hour. There's a 380' ascent according to the GPS (GeoTracker). Weight has been dropping down to 222 post walk.
Friday --
Uncomfortable night, feeling generally stiff, tired. This is a "recovery issue." We also ate a fair amount because we're feeling not altogether recovered, pigged out on Swiss cheese. And so today is for recovery -- no workout. Weight was running about 227 this AM, maybe a bit less without clothing, and after having peed, etc. Bg. was running 153 Thursday 11 AM / 130 Friday 11 AM -- banana and milk at 8:30 AM.
Diet is on track. We're "getting in touch with our inner rabbit."
Wednesday, May 7, 2014
Wednesday --
12.7 miles, Schwinn 564. Just over an hour.Tucker Cr. Lane to Logan, Miles Crossing, Wireless, return. This is about the right distance. Still getting cold -- even w/ a long sleeve T under the jersey.
1:02.43, 12.1 avg spd 1,132 ft. ascent
We took the heart rate monitor, mostly in the 155 range, from 150 to 163 -- which makes me wonder about my max. heart rate. Even at 163 (climbing) we're able to stay aerobic. Climbs confirm that we have a ways to go on strength, endurance.
222.6 lbs. 31% more or less. (Scale set to wrong gender for BMI.)
--------------------------------------------------
Max Heart Rate In Older Adults --
http://www.ncbi.nlm.nih.gov/pubmed/11153730
Abstract
Send to:
J Am Coll Cardiol. 2001 Jan;37(1):153-6.
Age-predicted maximal heart rate revisited.
Tanaka H1, Monahan KD, Seals DR.
Author information
Abstract
OBJECTIVES:
We sought to determine a generalized equation for predicting maximal heart rate (HRmax) in healthy adults.
BACKGROUND:
The age-predicted HRmax equation (i.e., 220 - age) is commonly used as a basis for prescribing exercise programs, as a criterion for achieving maximal exertion and as a clinical guide during diagnostic exercise testing. Despite its importance and widespread use, the validity of the HRmax equation has never been established in a sample that included a sufficient number of older adults.
METHODS:
First, a meta-analytic approach was used to collect group mean HRmax values from 351 studies involving 492 groups and 18,712 subjects. Subsequently, the new equation was cross-validated in a well-controlled, laboratory-based study in which HRmax was measured in 514 healthy subjects.
RESULTS:
In the meta-analysis, HRmax was strongly related to age (r = -0.90), using the equation of 208 - 0.7 x age. The regression equation obtained in the laboratory-based study (209 - 0.7 x age) was virtually identical to that obtained from the meta-analysis. The regression line was not different between men and women, nor was it influenced by wide variations in habitual physical activity levels.
CONCLUSIONS:
1) A regression equation to predict HRmax is 208 - 0.7 x age in healthy adults. 2) HRmax is predicted, to a large extent, by age alone and is independent of gender and habitual physical activity status. Our findings suggest that the currently used equation underestimates HRmax in older adults. This would have the effect of underestimating the true level of physical stress imposed during exercise testing and the appropriate intensity of prescribed exercise programs.
PMID:
11153730
[PubMed - indexed for MEDLINE]
And so . . .
208 X 0.7 = 46.2
208 - 46.2 = 161.8 -- And I'm getting 163 bpm and still aerobic.
1:02.43, 12.1 avg spd 1,132 ft. ascent
We took the heart rate monitor, mostly in the 155 range, from 150 to 163 -- which makes me wonder about my max. heart rate. Even at 163 (climbing) we're able to stay aerobic. Climbs confirm that we have a ways to go on strength, endurance.
222.6 lbs. 31% more or less. (Scale set to wrong gender for BMI.)
--------------------------------------------------
Max Heart Rate In Older Adults --
http://www.ncbi.nlm.nih.gov/pubmed/11153730
Abstract
Send to:
J Am Coll Cardiol. 2001 Jan;37(1):153-6.
Age-predicted maximal heart rate revisited.
Tanaka H1, Monahan KD, Seals DR.
Author information
Abstract
OBJECTIVES:
We sought to determine a generalized equation for predicting maximal heart rate (HRmax) in healthy adults.
BACKGROUND:
The age-predicted HRmax equation (i.e., 220 - age) is commonly used as a basis for prescribing exercise programs, as a criterion for achieving maximal exertion and as a clinical guide during diagnostic exercise testing. Despite its importance and widespread use, the validity of the HRmax equation has never been established in a sample that included a sufficient number of older adults.
METHODS:
First, a meta-analytic approach was used to collect group mean HRmax values from 351 studies involving 492 groups and 18,712 subjects. Subsequently, the new equation was cross-validated in a well-controlled, laboratory-based study in which HRmax was measured in 514 healthy subjects.
RESULTS:
In the meta-analysis, HRmax was strongly related to age (r = -0.90), using the equation of 208 - 0.7 x age. The regression equation obtained in the laboratory-based study (209 - 0.7 x age) was virtually identical to that obtained from the meta-analysis. The regression line was not different between men and women, nor was it influenced by wide variations in habitual physical activity levels.
CONCLUSIONS:
1) A regression equation to predict HRmax is 208 - 0.7 x age in healthy adults. 2) HRmax is predicted, to a large extent, by age alone and is independent of gender and habitual physical activity status. Our findings suggest that the currently used equation underestimates HRmax in older adults. This would have the effect of underestimating the true level of physical stress imposed during exercise testing and the appropriate intensity of prescribed exercise programs.
PMID:
11153730
[PubMed - indexed for MEDLINE]
And so . . .
208 X 0.7 = 46.2
208 - 46.2 = 161.8 -- And I'm getting 163 bpm and still aerobic.
Monday, May 5, 2014
Sunday, Monday -- Five Weeks
Sunday, May 4 -- Peter Johnson, 3 mile route. Storming, rain/wind. We hauled out our foul weather gear. This seems to work for the foul weather. 228 lbs, 30%
Monday -- Five Weeks
Set up the Schwinn 564, tweaked the cycle computer. I think the wheel dia. setting is not accurate? 2123 -- and should be 2100. 21.5 approx. miles, 12.5 mph avg. 1 hr. 45 min.
We totally crapped out at the 18 mile mark. Didn't wear warm enough clothing, got cold -- which is part of the crap out. Windy, The climbing is arduous. Youngs River Road to the falls, Olney and into Astoria on Hwy 202, Wireless Road and return home. Last climb up Peter Johnson almost got me off and walking. I should pay attention to what I'm wearing to keep warm, hydrate, probably wouldn't hurt to eat first.
Followed the ride by a protein smoothie. 227.8 29% Tues. AM -- 225.2 30%
This ride is going to take some recovery work . . . But it feels good!
Turned in the Bg data at Camp Rilea -- testing 4x / day for a week. My readings are where we want them. Diet and exercise are working! We can skip the meds.
LET'S PAY ATTENTION TO THESE HARD WON GAINS ! ! ! LET'S NOT BACK SLIDE INTO SLOTH FOR WHATEVER REASON ! ! ! IT'S OK TO TAKE DAYS OFF, BUT STAY ON TRACK ! ! !
Monday -- Five Weeks
Set up the Schwinn 564, tweaked the cycle computer. I think the wheel dia. setting is not accurate? 2123 -- and should be 2100. 21.5 approx. miles, 12.5 mph avg. 1 hr. 45 min.
We totally crapped out at the 18 mile mark. Didn't wear warm enough clothing, got cold -- which is part of the crap out. Windy, The climbing is arduous. Youngs River Road to the falls, Olney and into Astoria on Hwy 202, Wireless Road and return home. Last climb up Peter Johnson almost got me off and walking. I should pay attention to what I'm wearing to keep warm, hydrate, probably wouldn't hurt to eat first.
Followed the ride by a protein smoothie. 227.8 29% Tues. AM -- 225.2 30%
This ride is going to take some recovery work . . . But it feels good!
Turned in the Bg data at Camp Rilea -- testing 4x / day for a week. My readings are where we want them. Diet and exercise are working! We can skip the meds.
LET'S PAY ATTENTION TO THESE HARD WON GAINS ! ! ! LET'S NOT BACK SLIDE INTO SLOTH FOR WHATEVER REASON ! ! ! IT'S OK TO TAKE DAYS OFF, BUT STAY ON TRACK ! ! !
Saturday, May 3, 2014
Saturday --
Sort of side-tracked this past week.
Got in some exercise Sunday, Monday, Tuesday. Monday we rode the Harley to South Bend, across 6 into Chehalis, I-5 Longview and return. 225 miles. Wednesday we got on the road at 5:30 AM, 670 miles round trip to Canada -- Point Roberts.
Food from Mickey's -- but it seems not to have sabotaged the weight loss! Nor the Bg. controls!
Friday to Paradise Harley-Davidson, Vance & Hines exhaust install, and all day on the Dyno Tune.
Weight and diet are under control, but not getting out for an "official" walk. (We manage to walk distances when the opportunity presents itself -- like parking lots, inside big-box stores.)
3 Mile this AM. Peter Johnson Rd. one end to the other. Takes about an hour. Wt. 227.8 27% -- significant gains! Bg. seems under control w/o meds. (We hope.)
Got in some exercise Sunday, Monday, Tuesday. Monday we rode the Harley to South Bend, across 6 into Chehalis, I-5 Longview and return. 225 miles. Wednesday we got on the road at 5:30 AM, 670 miles round trip to Canada -- Point Roberts.
Food from Mickey's -- but it seems not to have sabotaged the weight loss! Nor the Bg. controls!
Friday to Paradise Harley-Davidson, Vance & Hines exhaust install, and all day on the Dyno Tune.
Weight and diet are under control, but not getting out for an "official" walk. (We manage to walk distances when the opportunity presents itself -- like parking lots, inside big-box stores.)
3 Mile this AM. Peter Johnson Rd. one end to the other. Takes about an hour. Wt. 227.8 27% -- significant gains! Bg. seems under control w/o meds. (We hope.)
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