24th 9.94km 10 mile cycle(m/c) 21Kg curl / 21kg side row 30 crunch

24th 9.94km 10 mile cycle(m/c) 21Kg curl / 21kg side row 30 crunch
should have done more crunches.
Rows were easy, curls difficult (20Kg was much easier on curl).
cycle was easy.

23rd 3.0km meetings sick 22nd 0.96km sick 21st 1.37km sick

23rd 3.0km meetings sick 22nd 0.96km sick 21st 1.37km sick


WEEK TOTAL 55 KM 35 miles. (running and walking)

19 and 20 sept 09 8.38km (inc 1 mile run) and 22.85 km (15% error not factored)

walk on mountains and walk into work.
22.85 really 26.27km, which is 16.41 miles.

17/18 sept 09 7.61 km walk 1.6km walk 10mile cycle 20Kg biceps

..

16.9.09 1.5 mile run plus 3Km walk

..

15.9.09 1.5mile run, plus 5.15km walk

week total 33km + 7.0 miles running total. Km adjusted for 15% error = 24 miles + 7 miles of running.  Plus 20Km of cycling (on machine).

14.9.09 rest day 3.95 km

3.95km walk

sunday 11.19Km walk (some run)

Too difficult running for long on swansea sea front - very busy.
But several walks through the day ended up topping the day out at 11.19Km. The pedometer underestimates by 10% to 20% (google maps), but no need to change it.
Also drove about 230 miles this day.

Friday evening and Saturday.

Friday evening and Saturday. 2.62km walk 2.5ml run, 2.76km walk 2.5ml run. 1hr cycle 500cal.

11 sept 09 7.04Km

Not bad, need to keep this up, and increase it. (that's only 4.4 miles).
I want a target of more like 40 for a week, and 4.4 miles would be 28 miles in a week if i did that every day.

8.9.09

only 2.99km. not too good. 9.9.09 is looking small like 2Km or so. Need to get out there and do more.

exercise log

3.9.09 In germany on thursday evening. 20Km on exercise bike.
plus maybe 6-7Km walking about town.
4.9.09 Unknown amount of walking around airports (& plane flying back).
5 & 6 -> practically zilch other that walking to neighbours & back about 500m away.
7.9.09 -4.91Km (500 Kcals). Omron Walking Style II.