06 June, 2009

Exercise

current song: Lonely No More by Rob Thomas on KSSK 92.3 FM

single released in 2005. UK #1 4 cycles ago... Axel F by Crazy Frog.

Walking
Sportline pedometer - 4.06 miles

Aquatic
swim to life guard station 2 back to station 1. 2 laps.
33+ minutes. 1 can Coke reward.
0.50 mile (estimate)

Running
34+ minutes. 1 can Coke reward.
3.40 miles (estimate)

24 Hour Fitness - Biceps
Bike
manual program, 34+ minutes, level 6 (level 1 end)
346 calories burned > 328 calories for 1 can Coke reward
12.71 miles

Rowing
level 10
329 calories burned > 328 calories for 1 can Coke reward
5804 meters = 3.60 miles. quadrathlon complete.

Biceps
modular chin ups
  • 10/12
  • 10/22
  • 10/32
  • 6/42 = 9/25 avg
reverse cable curl
  • 10/35
  • 10/40
  • 10/45
  • 7/50 = 9/41 avg
barbell preacher curl
  • 10/40 3x
dumbbell curl
  • 9/20
  • 12/15
  • 50/10 = 23/12 avg
dumbbell cross body hammer curl
  • 12/15
  • 18/10 = 15/12 avg
Abdominals
crunches - 40
knee/hip raise on parallel bars - 40
decline (oblique) crunches - 10

Vengeance (V-2)
  • 1.5 miles swimming (non-stop): 1.00 mile
  • 15 lbs weight gain: -3 = 18 ... 0.15/0.72
  • 15 biathlons: 16 = +1 ... complete
  • 15 triathlons: 10 = 5 ... 1 every 6.67/5.00 solar days
  • 15 quadrathlons: 2 = 13 ... 1 every 6.67/1.92 solar days
  • 150 miles running: 107.65 = 42.35 ... 1.50/1.69
  • 500 miles walking: 427.16 = 72.84 ... 5.00/2.91
  • 1,500 abdominals: 479 = 1,021 ... 15.00/40.84
  • 1,500 chin ups: 382 = 1,118 ... 15.00/44.72
  • 1,500 push ups: 966 = 534 ... 15.00/21.36
24.27 miles today. 198.05 miles to reach Phoenix by 06.27.09

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