Today I got up early and hit the gym for cardio and stretching. I did a 24 minute PACE session on the treadmill. In addition to upping the incline, I increased the speed for my sprints to 9.0 mph. I had the following intervals:
1 minute – Warm up
3 minutes – 9.0 mph
2 minutes – 3.0 mph
2 minutes – 9.0 mph
2 minutes – 3.0 mph
1 minute – 9.0 mph
2 minutes – 3.0 mph
1 minute – 9.0 mph
2 minutes – 3.0 mph
2 minutes – 9.0 mph
2 minutes – 3.0 mph
2 minutes – 9.0 mph
2 minutes – 3.0 mph
The final 2 sets at 2 minutes at 9.0 mph were extremely tough and I was ready to collapse. It was a pretty amazing PACE workout.
I also did upper body stretching today. I've recently found that stretching on a regular basis (ie. having it as part of your program) is extremely important and beneficial to your program.
I spent the rest of the day just out having a good time. It was an extremely enjoyable time.
Tomorrow is the third and final podcast installment of Total Immersion. This final installment discusses nutrition and Total Immersion.
Accountability Log:
| Week Begins 5/18/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | HC | LC | LC | LC | HC | LC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | N/A | Lift | Lift | N/A | Lift | N/A | LIFT |
| Cardio * | AM | N/A | N/A | AM | N/A | AM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 264 oz | ||||||
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Target Cals | 3400 | 3400 | 3000 | 2400 | 2700 | 3400 | 3800 |
| Cals | 3255 | ||||||
| Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | 10/70/20 | 30/50/20 | 40/40/20 |
| Target Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | 20/60/20 | 40/40/20 | 40/40/20 |
| Total Completed | 15 | ||||||
| Total Possible | 15 | ||||||
| Mission 2 Total Complete | 1549 | ||||||
| Mission 2 Total Possible | 1575 | ||||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Workout Log:
PACE Cardio 24 minutes on treadmill as listed above. I will soon have a PACE chart that I will post.
Thought for the Day:
Work hard and remember that the difference between a loser and a winner is how hard the winner works.
Question of the Day:
When was the last time you incorporated a planned cheat meal into your nutritional plan? Comment this article to answer the question.
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