Thursday, December 04, 2008

Great day of cardio...

Totals for the day -
Time - 97:27 mins
Calories burned - 970
Calories consumed - 1,863

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - did not meet goal.
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - did not meet goal.

Workout 1 - Ellipitcal - 15 mins followed by 15:03 mins on bike - 8.5 kms with 5 hill intervals.
Total time - 32.22 mins
Calories burned - 230
AHR -124/65% MHR - 169/88%

Workout 2 - Warm up - 16 mins of aerobics with a combination of -
Cross body moutain climbers
Jumping jacks
Pushups
Low pulse lunges
Squats
Planks
Boxing
Standing Fire hydrants
Wood choppers holding one 17.6 lb DB.

Treadmill - 30 mins total -
5 min walk high speed 4.6 mph
20 min run high speed of 7.0 mph
5 min walk 3.5 mph at 15% incline and 4.0 mph at 5% incline.

Bike - 13:19 mins- 8.5 kms flat ride - no intervals.
Cool down 5 min walk and stretch.

Total time - 65:05 mins
Calories burned - 740
AHR - 160/83% MHR - 186/97%

Daily Intake -
Calories consumed - 1,863
Protein - 35%
Fat - 24%
Carbs - 42%

Meal 1 - 1/2 cup of millet and 1/2 cup of buckwheat cooked with 1/2 cup of skim milk, 1/4 cup of blackberries, 1 tbsp of ground flaxseeds and 1/2 scoop of protein powder. I cup of black tea with skim milk. 20 oz of water.

Meal 3 - 1 sweet potato with 7 oz of grilled chicken breast. 1/2 apple with 5 almonds. 20 oz of water.

Meal 4 - 1 egg and 3 egg whites scrambled with 1/2 cup of mushrooms. 2 tbsp of ketchup. 40 oz of water.

Meal 5 - 7 oz of tilapia grilled with 1 tbsp of olive oil, 1/2 cup of brown rice, 1/2 cup of zucchini and 1 red bell pepper. 40 oz of water.

Meal 6 - 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries,1/2 cup of oatmeal/oatbran mixture, 10 almonds, 1/2 scoop of protein powder. 2 cups of red ginger tea with lemon.

2 comments:

LastJourneyDown said...

You are just super-uber woman! What a job you always are doing towards you goals! I just nominated you for a Marie Antoinette award for "real people/real bloggers" (maybe you already have been nominated for this). You've been so inspiring in my short life in this community and can't tell you how grateful I am for your posts - and your spirit! You can check out my blog today for info! Best, Miche

Kelly Olexa said...

You are continuing to rock it and inspire everyone you gorgeous thing you!! Keep it up!!
Can't wait til you are in the States, we will HAVE to come see you!!
;-)
KO