This is a documentation of day 11 of 39 (I update the morning after a day is complete)
Thursday, May 11, 2017 – Day 11
I did Aikido in the morning and burned up 385 calories in class. Back sore, knee swollen but Rob Benningfield (my chiro and ART) worked me over. I did the 4:30 pm OTF class and was able to hit it hard – no back or knee issues. It was a test set where you had to do as many rounds as possible in 22 minutes. A round included .13 miles on the tread (b/c I walk instead of run) and then row 200 meters. My treadmill interval was 8% incline @ 4.2 mph. My rowing intervals were 460 to 480 watts with 16 to 20 strokes in about :25. The tactic was to attack the row and recover on the treadmill – which worked. I sustained attacking the first 10 strokes on the rower and then hanging on until 200 was up. Then I needed to go around .04 mile at 3.8 mph at 8% incline to recover from the effort and then gradually bring the speed up to 4.2. I finished 8 rounds and ran out of time at .67 on the treadmill of the 9th round. I Burned up 889 calories.
You may be wondering why the hell is Z sharing the miniscule details – who really cares. Here’s the head fake: these details will be what I refer to when we do the test again, around 90 days from now, my objective is to earn the fitness to finish 9 rounds.
I had 5 meals each in the 480 calorie range.
For the day I burned 3,662 calories.
I took in 2,436 calories.
The net deficit was 1,226 calories.
I slept 7:31
I drank 123 oz of water.
Bottom line – Today was good day.
For those who asked…yes I still have a training dairy and yes you can still see it. It’s here and I usually update it every few days.