You know the rules but just in case you dont:

Do your cardio your way for the month of July. ©Silver

You dont have to ask to join even half way through just jump right in and get started anytime.

1/1/31

20 minute bike ride. I dont track my heart rate or distance or speed. I just cant be bothered with that stuff. Today was the first time I took my bike out for anything more than a very casual ride. I actually pushed for a workout and looked for hills to climb. Thats why it was about ten minutes shorter than the 30 minutes I will be shooting for. I got tired fast but I should be at a half hour easy within a week or so. See you tomorrow.

1/1 - 78 hindu squats, 72minute walk in the 'burbs (with some sprints and jogs) (someday I may organize those sprints and jogs into actual, formal intervals, but for now I just do them when I feel I need to boost my HR)

Thanks for getting us started this month, badgolfer! And thanks to Silver for setting up last month (http://forums.johnstonefitness.com/showthread.php?t=28617). Silver's too busy training for a triathlon to join us this month. I guess that's a good excuse. :tu: These challenges have been a fantastic motivator for me. I encourage anyone who wants to do cardio regularly to join, even if you don't plan on doing it every day. Last month, a few people set individual goals (eg. "I'm going to do 26/30 because I take a rest day per week"), but still joined and kept themselves accountable. I think that's a great idea. Set your goals, join up, and let's get going!

I'm not too busy! :lol:

I'm just not sure if I'd be giving the challenge the due it is owed.

I might still take part. Sure, why not. I estimate one entire rest day per week in July, so my goal will be 26/30.

Off we go!

1/1 - 45:00 - Treadmill - 141 Heartrate

I think I'll get in on this, too. I'm planning to start running again this month but have 11 days of LISS to go on SGX and I think I'll keep LISS up daily on days I don't train to run.

heyy everyone!
i left for a while but i'm back and i'd love to join this challenge!! :D
my goal is really to just do some cardio everyday for the whole month especially since i actually really enjoy it :nod:

1/1 -60 minutes stairmaster/ 30 minutes treadmill

In the immortal words of LL Cool J
" Don't call it a comeback I have been here for years"

1/1

I'm in

1/1 - 55 mins on elliptical.

Cheers,
Mike

0/1

and damn happy about that

Just finished today's cardio (43 minutes on elliptical)

2/2

Count me in as well. I want to do cardio at 4 times a week for a minimum of 30 minutes. This is the only part I dread. Hopefully this will give me some extra motivation. I'll start tomorrow... Sunday.

Count me in.

1/1 Cardio

2 x 20 min on road cycling to work and back.

1 x 25 min sprint cycle in the evening.

2/2 - 45:00 - Elliptical - 141 Heartrate

2/2 - 167m walk down to the Dam and back (comfortable pace)

Beautiful day. I was tempted to jump into the water.

2/2 45 min. brisk walk outside
:)

2/2

25 min cycle around local roads, no sprint fitness runs, just constant speedy pace.

Lovely evening for it too.

2/2/31

30 minute bike ride with a few decent hills and a couple steep ones. Humid out but other than that a very nice night for a ride. I got back into the house before the mosquitos came out and I beat the torrential thunderstorms that are forecasted. Had to pick up the pace halfway through as it started to drizzle. I didnt want to get caught in the possible hail.

I am in too 30 min of running or biking everyday this month! :D

1/2

didnt exercise saturday
45 minutes on stair stepper tonight

1/2

12.05km ride in 31:00 followed immediately by 3.1'ish km run in 16:53 followed immediately by 2.65km ride in 7minutes (to get home from the track)

This afternoon was a 200m swim in about 15 minutes :lol: spent a good part of the time dodging boats!

Trained Yesterday
So 2/3 on the cardio.

My goal is 22/31 - cardio every weekday this month :)

1/3

3.5 miles in 30 min on the treadmill

3/3 - 60m on stationary bike

3/3/31

Hey, I'm back. Took June easy and slacked a bit, was easier than I thought. :blank:

Going to get serious for July which will bring me to 1 year since finding JSF.

Goal is cardio everyday, 45 minutes of AM LISS hitting about 70%MHR, on the various machines in the gym. Except for most weekends which will be a hike on the mountain.

Day 3
3/3/31

3/3 - 45:00 - Elliptical - 143 Heartrate

Hey, I'm in for once. But I'm going to miss the 15th-17th as I'll be in Florida on vacation and pretty unlikely to do cardio, but it's possible.

3/3 so far. I even did hungover-cardio yesterday.

This morning was 25 minutes of elliptical, then 20 minutes incline walking on the treadmill. Average HR was probably around 130.

3/3
55 minutes- stairmaster/25 minutes treadmill later on in the afternoon

No Cardio today for me, was weights day and didnt feel like it.

2/3/31

4/4/31

45 minute AM fasted cardio on elliptical.

2/3
i did 45 minutes on stair stepper eventhough every second after 30 mintues i wanted to stop, but i stuck with it :)

2/3 - swam for 45 minutes

tired now

Im a little behind on my reporting from yesterday. Very busy day.

3/3/31 30 minute brisk walk

I hope to be able to sneak in a bike ride today. Im pretty sure I will be able to otherwise I will just have to walk after dark again.

4/4/31

45 minutes elliptical
Avg. HR: 136

Time to go get fat

4/4 - 45:00 - Treadmill - 144 Heartrate

3/4/31

2 x 20 min cycling to and from work in hot hot weather!

2/4

5 mile run on the lake :D

2/4 Liss cardio in the morning

4/4 - 30m on stationary bike

July 1: 3 hrs on bike
July 2: 1.5 hrs on bike
July 3: off
July 4: 3 hrs 10 min on bike (hillZzz)

4/4
55 stairmaster-moderate intensity
my gym closes early today so my gym was ridiculously packed :eek:, luckly the stairmaster isn't popular as the treadmill or elliptical so there wasn't a line :D. but it was the first time i saw every cardio machine taken :nod:

have a good 4th of july everyone! :)

2/4- only cardio on non training days this month!!

4/4/31

45 minute bike ride.

Sign me up! I'm all for more accountability.:tu:

Does mowing the lawn count as cardio?

did your heart get up to at least 60% of stay elevated long enough for you to feel like it was cardio?

you tell us

did your heart get up to at least 60% of stay elevated long enough for you to feel like it was cardio?

you tell us
me? :eek:

me? :eek:

no, not you. I think anyone who does 4 hour rides is pretty much accepted to be doing cardio


I ran tonight. 2.7 miles/4.4'ish km in 25:40. Slow. Did the usual run in reverse and have a 0.7mile/1.1km hill to climb. Hard for me.

3/4
45 minutes of stair stepper

5/5 - 30m on stationary bike

5/5/31

10 minutes treadmill incline walking 8.5 incline at 3.7mph
35 minutes elliptical

Average HR was around 133

5/5/31
65 minutes stairmaster (AM)/ 20 mins. elliptical later in the evening
fortunately, i got the chance to study while i was doing my cardio since i have a test this morning and i haven't really studied for it :spank:

5/5 - 45:00 - Treadmill - 140 Heartrate

did your heart get up to at least 60% of stay elevated long enough for you to feel like it was cardio?

you tell us
I don't think so, but couldn't it count as LISS? I mean an hour and 30 minutes is a long time.

I don't think so, but couldn't it count as LISS? I mean an hour and 30 minutes is a long time.

You could wear a heart rate monitor and try it but I would be surprised if your heart rate got elevated much unless you were out of shape.

I tend to count things like yardio more as general activity.

4/5/31

2 x 20 mins cycling to and from work.

3 hrs 01 min, 59 miles on bike, 3184 cals burned

5/5/31

45 minute bike ride

5/5/31

16 minute Max-OT cardio

7/1 - running (3 miles in 25 minutes)
7/2 - running (5 miles in 45 minutes)
7/3 - treadmill running (25 minutes)
7/4 - i got nothing
7/5 - treadmill running (30 minutes)

So I guess that makes me 4/5.

this challenge should be of total time spent doing cardio :nod:

day off today

sick like dog

3/5

1 hr. speed and agility training

6 mile bike to work - 6 mile bike home

this challenge should be of total time spent doing cardio :nod:

http://www.foolserrand.com/funneh/graphic/NewThread.gif

:tu:

4/5
45 minutes on stair stepper

http://www.foolserrand.com/funneh/graphic/NewThread.gif

:tu:
:spank:

6/6/31

45 minutes incline treadmill

Not sure of HR but it wasn't optimal. My knee was bothering me this morning so I took it easy.

6/6 - 54m walk

:spank:

:D

6/6 - 45:00 - Treadmill - 143 Heartrate

6/6/31

16 minutes Max-OT cardio

6/6
70 minutes stepmill/16 minutes treadmill

Bah, missed the last couple of days due to excessive summer school cramming.

Walking out the door right now to do HIIT.

3/6 30 minutes of LISS cardio.

Lazy today...

1hr 46min on bike.

5/6/31

Once again 2 x 20 mins riding into work and back.

I am with you all in spirit even though I can't LISS right now....:tucool:

5/6

3.1 miles running (treadmill) in 25 minutes

5/6

3.1 miles running (treadmill) in 25 minutes

That treadmill must be like crack. Guess its too convenient when you work there.

6/6 30 minute bike ride.

That treadmill must be like crack. Guess its too convenient when you work there.

It's either that (between jobs from 5pm and 6pm) or getting up an hour earlier in the morning to go run outside. I guess I could go run outside here... :confused:... oh right... now I remember why I haven't done that... it's a small city (actually the county seat) at 5pm with a traffic light on every corner. That would be annoying.

3/6 - stupid cold is keeping me inside again

6/7/31

missed a day....

50 minutes on stair stepper

7/7 - 48m walk/jog

I did intervals of walking for one song, jogging during the next, etc. Not nearly high-intensity, but fun nonetheless. And that's what Friday's all about. ;)

7/7 - 45:00 - Elliptical - 144 Heartrate

One of the personal trainers took my towel in the shower this morning! :eek: :doh: :o

7/7 - 45:00 - Elliptical - 144 Heartrate

One of the personal trainers took my towel in the shower this morning! :eek: :doh: :o
:cry: :rolleyes:

Day off today.

:cry: :rolleyes:

http://smiley.onegreatguy.net/brick.gif

4/7. 30 minutes of LISS. I actually did it 4 times:spaz:

wh0areume I cant believe you consider and hour and a half lazy. I must be a slug then:(

Update
5/7
Think next week I will go back to everyday morning LISS. So look for me daily and give me crap otherwise!!!

:spank: Missed yesterday

30 min hill training today

4/7

7/7/31

60 minute bike ride

6/7/31

Once again 2 x 20 mins riding to and from work.

Will get some long rides in this weekend.

7/7/31
10 minutes incline walking
35 minutes elliptical

3 of us are from CT !!

3 of us are from CT !!
i'm not.

3 of us are from CT !!

Wamsutta and I are in the same county and both on the coast. Thats all I will publically say. PM me if you dare.

i'm not.

bike it. good training.

7/7
1 hr. 30 minutes elliptical
all i want to do right now is :sleep: lol

5/7
didnt yesterday but 45 minutes on stair stepper today

3/7 - another sick day

8/8 - 45:00 - Elliptical - 142 Heartrate

brisk walk 3.5 kms

8/8 - 214m walk

7/8/31

43 minutes low/moderate intensity on elliptical.

8/8/31

Not a long walk but a brisk one somewhere in the neighborhood of 30 minutes. I forgot to check the time before I left.

3/8 - this is the last day I'm letting the cold kick my ass

8/9/31

74 min low/moderate cardio on elliptical

7/8/31

2 x 20 mins cycle to work and back


8/9/31

1 x 40 min stationary cycle.

9/9/31

Over an hour bike ride this morning.

Did 23 minutes HIIT every day this week so far.

You know, cardio sure does suck but if I get up and do it I really do feel better the rest of the day.

9/9 - 74m bike ride

9/9 - 3hr 09m bike ride :neener:

You know, cardio sure does suck but if I get up and do it I really do feel better the rest of the day.

:confused:

9/9 - 45:00 - Treadmill (Running Training) @ 2% Incline - 4.20 miles - 10:48/Mile (5.6 MPH) - 162 Heartrate

9/10/31

77 min low/mod intensity on elliptical

6/9
45 minutes on stair stepper

Woo! 4/9 - back on my bike today.

Took it easy - maintained a pretty steady 150bpm through just about 26 minutes for 9.6x km. As low as about 140 and upwards of 160'ish on one or two hills.

Didn't push it, just steady cadence and one of the best times yet.

8/9 Super busy yesterday so i couldn't get to my computer but I took saturday off due to some issues with my ankles and right knee but I did do something today :)
35 minutes brisk walk outside

9/10/31

77 min low/mod intensity on elliptical

How did you get 9/10 on the 9th Groomy? 8/9?

10/10 - 39m walk

How did you get 9/10 on the 9th Groomy? 8/9?

5:30am West Australian Time - I think I'm about 12 hours in front of most of you. it was the 10th for me when I posted :)

5:30am West Australian Time - I think I'm about 12 hours in front of most of you. it was the 10th for me when I posted :)

I keep forgetting that. :bang: I need to get out of bed earlier to catch up.

I keep forgetting that. :bang: I need to get out of bed earlier to catch up.
the clocks change today??? :eek:

10/10 - 20:00 - Treadmill (HIIT) - 2.02 mi - 156 Heartrate

Heartrate's probably off 'cause I didn't think to check my monitor 'til four minutes into the cooldown. I've finally stopped sweating...as long as I don't make any sudden movements.

Hm... let's see if I can figure this out... I'm not real smart with math.

I was 5/6 on Thursday, didn't run on Friday or Saturday, ran Sunday. So as of the end of the weekend, I would be 6/9, right?

I would be 6/9, right?

....riiiiiight. :confused:

10/10 - 4hrs on bike, im tired.

10/10 - 4hrs on bike, im tired.

Did you quit your job or something?! Getting up at 4:00am to ride? :confused:

Did you quit your job or something?! Getting up at 4:00am to ride? :confused:
no i went at 9AM CST.
i have the day off today.

no i went at 9AM CST.
i have the day off today.

hmm... the Tour also has an off day today? Coincidence? :confused:

Floyd, is that you?

7/10 - 3.5 miles treadmill running (hill program) in 33 minutes

Oh boy... I kind of forgot this thread existed. I haven't missed a day yet in July, though!

10/10/31

This morning was 10m incline treadmill, 35m elliptical.

10/11/31

75 mins LISS on elliptical

10/10/31

Took a walk last night for 30 minutes. Will be more of the same today.

11/11 - 49m walk/jog

7/11- right on schedule so far.
45 min LISS on the trusty home bike- need to do morning because by afternoon house is a sauna.

Only did a mile on the treadmill yesterday. It was my warmup for lifting so I'm not counting it.

30 min on elliptical this morning.

5/11

11/11 - 22:00 - Treadmill (Training Run) - 2.06 Mi - 153 Heartrate

10/11
Yesterday and Today:
65 minutes-stepmill (AM)
got new shoes finallyy :D

11/11/31

25 minutes treadmill, 20 minutes elliptical

HR was shitty, probably averaged around 125-128 if I'm lucky.

11/11/31

25 minutes treadmill, 20 minutes elliptical

HR was shitty, probably averaged around 125-128 if I'm lucky.
That's always the sign of fatigue - your legs getting tired but your heart rate isnt rising.
Take a rest day.

6/11 30 minutes of LISS

8/11 - 4.25 miles of interval speedwork running at the track (400's)

1 mile warm-up: 2.02, 2.12, 2.17, 2.17

5x400 interval sprints w. 4x400 recovery laps (2.25 miles total):
1.44, 2.32, 1.49, 2.29, 1.52, 2.38, 1.54, 2.51, 1.56

1 mile cool-down: 2.42, 2.29, 2.31, 2.27

Total workout time: 38.41 Average pace: 9.06 Speed pace: 7.27

7/10 -- 23 minutes HIIT in the morning, 3 hours of kung fu in the evening

11/11/31

30 minutes brisk walking on a treadmill

10/12/31

11th 2 x 20 mins to work and back, HITT style cycle, was fun.

12th 2 x 20 mins cycle to work and back, bit more relaxed pace today.

12/12/31

10 minutes elliptical
35 minutes incline walking

11/12/31 - 45 mins elliptical

11 miles into work on my old bike, 27 minutes 3 seconds.

Some guy tried to keep pace with me after I passed him going up a hill.
I think he died of heart failure after 20 seconds.
Good times.

Good times.

:lol:

12/12 - 45:00 - Treadmill (MISS/Calf Work @ 15% Incline) - 2.32 Mi - 147 Heartrate

6/12

30 min elliptical

12/12 - 30m on stationary bike

23 minutes HIIT

Lunch hour bikeride: 1hr 47min 53sec HIIT
( I wonder if SwoleCat would approve? :confused: )

12/13/31 - 90 mins elliptical

3rd cardio session today: biking home from work, got lost - 1 hr 15 min

Lunch hour bikeride: 1hr 47min 53sec HIIT
( I wonder if SwoleCat would approve? :confused: )

I wonder if your boss would approve your lunch hour taking 1hr 47min 53sec.

I wonder if your boss would approve your lunch hour taking 1hr 47min 53sec.
my boss's boss's boss usually goes with me, but he wasn't there today.

my boss's boss's boss usually goes with me, but he wasn't there today.

sweet

12/12/31

35 minute brisk walk. very humid outside.

11/12
50 minutes stepmill
finally finished my computer class today :D just have 2 more days of astronomy left (lets just hope i pass :eek:)

13/13 - 30m on stationary bike

13/13 - 22:00 - Treadmill (Training Run @ 2% Incline) - 2.05 Mi - 143 Heartrate

7/13 30 minute of LISS. I might add another day next week to make it 5 x a week.

9/13 - 3.1 miles running on the treadmill in 29.45

2hrs 3min biking

13/13/31

35 minutes biking. Lots of hills, some up some down but they all averaged out to 0.

6/13

Swim + Swim

9/14

2 45 min LISS

14/14 - 45:00 - Stationary Bike - 14.84 Mi - 145 Heartrate

14/14 - 66m walk

13/14/31 - 45 mins elliptical

13/14
yesterday was 50 minutes stepmill
today was 50 minutes stepmill
I love this machine :D

7/14

20 min (<--- don't laugh, it was my first time!) swim this morning

pushed out a mile on the treadmill after lifting (time = 6:40)

8/14 30 minute of LISS cardio

14/15/31 - 60 min brisk walk (with wife)

15/15 - 22:48 - Run Outside (Training Run) - 2.00+ Mi - 151 Heartrate

8/15

8 mile bike ride on the lake with my Daddy-o :)

11/15 - 3 miles running (outdoors) in 25.00

70 miles, 4hrs 22min 22 sec on bike
There was a 30 minute stop at a coffee shop - i was with some older racer guy (54 yrs old) who was tired
Good times on hills.

4144 calories burned
92 degrees outside, 103 on the roadlevel
avg cadence - 93

14/15
54 minutes stepmill (AM)
woo-hoo i passed my astronomy class with a B :jumping:

15/15 - 199m walk

congrats bballer! :tucool:

11/15 - 3 miles running (outdoors) in 25.00

@#$& showoff. :rolleyes:

23 minutes HIIT

14/16/31..

Totally ran out of time today.

7-14

13/14/31 missed one today

7-15

14/15/31

30 minutes elliptical

7-16

15/16/31

9 mile bike ride and a walk in the sand at the beach this morning, at least 90 minutes all together.

9/16 30 minutes of LISS cardio

14/16/31

13th 2 x 20 mins to work and back, HITT style cycle, was fun.

14th 2 x 20 mins cycle to work and back

15th 2 x 20 mins cycle to work and back

16th 50 mins of fasted LISS stationary bike, 14 miles.

1hr 20min HIIT

16/16 - 109m bike ride

1 hour 30 minutes lawn mowing.(90 degrees)

1 hour 30 minutes lawn mowing.(90 degrees)
ya, its hot as HELL today. i think its almost 100 in milwaukee right now.

ya, its hot as HELL today. i think its almost 100 in milwaukee right now.
I actually mowed last night and it was still 90 at 8. After I got done, I was ready to fall over.

It's 109 degrees in the sun.

15/17/31 - 67 mins on elliptical

16/16 - 45:00 - Treadmill (Walk @ 15% Incline) - 2.25 Mi - 145 Heartrate

17/17 - 40m walk

17/17 - 45:00 - Elliptical - 5.12 Mi - 155 Heartrate

12/17- Only 30 minutes this morning since I have no AC in the living room, and it is about a million degrees in CT today.

7/16 took that day off, had a million things to do :(

7/17 60 minutes-stepmill (AM)/ 60 minutes-stepmill (PM)

15/17/31

12/17 - 6 miles running (outside) in 53.30.

I feel bad, but somedays wh0areume needs to take a rest day to let his fatigued muscles recOOPerate.
Where can you buy EPO?

9/17

30 min elliptical
Avg. HR = 158 bpm
Cals out = 281 kcal

Shit! I am being forced to miss another day today. Life gets in the way. I think next month I will make a more modest goal and give myself five days without cardio for days like today so I can meet the goal.

15/17/31

18/18 - 44m walk/jog

18/18 - 22:00 - Treadmill (Training Run @ 2% Incline) - 2.04 Mi - 146 Heartrate

18/18 - 1hr 18min
Relaxed ride to work, some nice hills.

http://img71.imageshack.us/img71/339/20060718sunnyslopetoworkxi9.th.jpg (http://img71.imageshack.us/my.php?image=20060718sunnyslopetoworkxi9.jpg)

16/18/31 - 30mins on elliptical

16/18/31
60 minutes stepmill-4.5 miles (AM)

Lunch Hour Ride:
SoOooooOOoo many stops... but i averaged about 25mph

1hr 05min Bike.
1118 cal burned.

http://img46.imageshack.us/img46/3113/20060718oakleafoh1.th.jpg (http://img46.imageshack.us/my.php?image=20060718oakleafoh1.jpg)

10/18 30 minute of liss cardio.

10/18

swimming
300 yds

Yesterday. Couldnt get that cardio in for two days in a row now. I had other things that had to come first.

15/18/31

I feel bad, but somedays wh0areume needs to take a rest day to let his fatigued muscles recOOPerate.
Where can you buy EPO?

18/18 - 1hr 18min
Relaxed ride to work, some nice hills.

http://img71.imageshack.us/img71/339/20060718sunnyslopetoworkxi9.th.jpg (http://img71.imageshack.us/my.php?image=20060718sunnyslopetoworkxi9.jpg)


So recuperation on the 17th adds up to 18/18 on the 18th? :confused:

Cheater!

11/19

Biking
8.25 miles on lakefront
36 minutes
161 avg hr
334 calories out

19/19 - 30m in stationary bike

I am withdrawing from this challenge (at least for the meantime) because I have been sidelined from the gym due to a bad reaction to a spider bite.

And I didn't even get any radioactive superpowers, either. Dang.:cry:

1hr 37min bike.
Couldnt get my heart rate over 120bpm :confused:

19/19 - 25:38 - Hill Training (Outside Run HIIT) - ??? Mi - 148 Heartrate

17/19
60 minutes stepmill moderate-high intensity (PM)
15 minutes treadmill cool down

Last night

16/19/31

30 minutes elliptical

Walking tonight but I cant count it until it is done.

20/20 - 45m walk/jog

20/20 - 22:00 - Treadmill (Training Run @ 2% Incline) - 2.06 Mi - 138 Heartrate

HR's definetly plummeting. The hill work yesterday probably helped a great deal. Gonna have to crank the incline a bit on the treadmill for my training runs now.

11/20 30 minutes of liss

Last night

16/19/31

30 minutes elliptical

Walking tonight but I cant count it until it is done.

This why I wouldnt count it before I did it. I just worked a 14 hour day. I am heading to bed.

16/20/31

off day today - 20/20

21/21 - 58m walk/jog

18/20
95 minutes stepmill total- moderate/high intensity
20 minutes treadmill moderate intensity

i'm running around alot today to get some things done so i don't want to put anything down for today yet :nono:

1hr 04min, tryed to keep my speed around 25mph, but there's so many stops on this route.

http://img435.imageshack.us/img435/1475/20060721oakleafrt8.th.jpg (http://img435.imageshack.us/my.php?image=20060721oakleafrt8.jpg)

21/21

21/21 - 45:00 - Elliptical - 5.04 Mi - 158 Heartrate

22/22 - 55m jog/walk

103 miles on bike, 5hrs 18min

the last 15 miles or so my body had nothing left and i couldnt go faster than 12 mph.
i need to step it up.

23/23

5471 calories burned, what it do

22/22 - 45:00 - Stationary Bike - 14.15 Mi - 149 Heartrate

12/22 30 minutes of LiSS

103 miles on bike, 5hrs 18min

5471 calories burned

i need to step it up.



:lol: that's what I just thinking - you really do need to step it up.

If I can count properly, I'm at 14/22. 4 sick days, one accidental missed day, 3 planned days off. Sounds about right.

13/23 LISS cardio 30 minutes

1 hr 15 min HIIT hills
31/31

17/21/31

30 Minute brisk walk

18/22/31

30 minutes elliptical

19/23/31

1 hr bike ride

23/23 - Long Run (Outside) - 3.85 Mi - 161 Heartrate

23/23 - 20m bike ride, 120m volleyball practice

Vacation preparation:

30 minutes HIIT on excercise bike
45 minutes bike riding
25 minutes relaxed swim

24/24 - 30m on stationary bike

off today - 31/31

24/24 - 22:00 - Elliptical (HIIT) - 2.42 Mi - 147 Heartrate

20/24

40 minute bike ride

21/24
missed friday but other then that, same cardio routine over the past few days:
60 mins. stepmill (AM) starting to feel the sore legs :lol:
20 mins. treadmill (PM)

25/25 - 3mi run

25/25 - 22:00 - Treadmill (Training Run @ 10:32/mi) - 2.08 mi - 141 Heartrate

25/25 - 2hr 06min 50sec LISS - 1344Cal burned - recovery ride


Data Value Unit
Duration 2:06:50
Sampling Rate 5 s

Energy Expenditure 1344 kcal
Number of Heart Beats 13960 beats
Recovery -47 beats
Minimum Heart Rate 60 bpm
Average Heart Rate 110 bpm
Maximum Heart Rate 156 bpm
Standard Deviation 14.1 bpm

Minimum Speed 1.5 mph
Average Speed 13.3 mph
Maximum Speed 30.8 mph
Distance 27.0 miles
Odometer 2277 miles

Minimum Cadence 29 rpm
Average Cadence 77 rpm
Maximum Cadence 113 rpm

Minimum Altitude -35 ft
Average Altitude 12 ft
Maximum Altitude 75 ft
Ascent 541 ft
Descent 470 ft

Minimum Power 1 Watts
Average Power 147 Watts
Maximum Power 823 Watts
Pedaling Index Average 19 %
Pedaling Index Maximum 42 %

13/25 - 5K run in 25.00 (treadmill)

I took last week off from running... but I did walk every day for an hour.

14/25 30min of Liss

26/26 - 2mi run

26/26 - 45:00 - Treadmill - 2.42 Mi - 141 Heartrate

14/26 - 4 miles running (treadmill) in 34 minutes.