24 December, 2010

Exercise

current song: Unfaithful by Rihanna

single released in 2006. UK Christmas #1 4 cycles ago... A Moment Like This by Leona Lewis.

Walking
Sportline pedometer = 4.18 miles. 1 can Coke reward.
Spartakiad 9 average = 23.81 miles/6 solar days = 3.96 miles.

Aquatic
swim to lifeguard station 2 back to station 1. 2 laps.
17+ minutes. 1 can Coke reward.
0.50 mile (estimate).

Running
3.20 miles.
34.15 minutes. 1 can Coke reward.
Admiral Freckles record = 25.81 minutes.

24 Hour Fitness - Back
Bike
random hill program, 25+ minutes, level 12 (level 3 end)
154 calories burned > 140 calories for 1 can Coke reward.
13.04 miles. triathlon complete.

Back
machine - lower extensions
  • 10/115
  • 10/115
  • 10/120 = 116 avg
cable - close-grip lat pulldown
  • 10/100
  • 8/110
  • 7/110 = 8/106 avg
machine - dorsi flexor
  • 10/135
  • 8/150
  • 7/150 = 8/144 avg
cable - underhand pulldown
  • 10/100
  • 7/100
  • 6/110 = 7/102 avg
cable - seated row (bar attachment)
  • 5/110
  • 8/110
  • 6/110 = 6/110 avg
  • 17/70 (60% max 110 = 66)
cable - vbar pulldown
  • 10/100
  • 6/110
  • 2/110 = 6/104 avg
  • 16/70 (60% max 110 = 66)
Spartakiad 9 - Berlin (6/49)
  • 20 lbs weight gain: 3 = 17
  • 8 biathlons: 1 = 7
  • 8 triathlons: 1 = 7
  • 8 quadrathlons: 0 = 8
  • 325 pull ups: 0 = 325
London to Berlin = 599 miles
  • bike = 22.26
  • row = 0.00
  • run = 6.40
  • swim = 1.49
  • volleyball = 2.39
  • walk = 30.02
20.92 miles. 536.44 miles to reach Berlin by 02.10.11. I will win the Mega Millions.

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