Rock Your Resolution Challenge - done!

I haven't won a contest yet, but maybe I'll be lucky this time. MapMyFitness routinely publishes fitness challenges which, by completing these challneges, enters the participant into contests for prizes. This particular one - Rock Your Resolution Challenge - required  participants to commit to doing and logging at least 10 workouts (of at least 30 minutes each of a fitness activity - e.g., running, walking, cycling, hiking, etc.) for a 30-day period between January 1 and March 10, 2013, to be eligible to win one of five $200 prize packages.

Well, this was certainly a challenge I knew I could handle - in fact I completed my 10 workouts in 11 days.  The drawing for the prizes will be in a few days - I just hope Lady Luck is with me (LOL).

Sunday morning training for Tour de Brewers

I speed-walked with a good friend to train for Tour de Brewers run on the 16th  [local running store - Fleet Feet - sponsoring '10K' (6-mi) run which take course by several of the local breweries - in time for St. Paddy's Day too]. 

1st Tour de Brewers Run (9/15/2012)

The course I planned to do was 7.07 mi, but I strayed off the planned route.  Anyway, this was still great workout.

6.76 mi, 1:41:47 (pace 15:01/mi), 1044 cal (heart rate watch)

Although I'm stiff now (about 2 hours since walking), my knee is not as much as pain - maybe I should train more with my friend.  She's a very fast power-walker (I know I was slowing her down this morning, but I'm glad she stuck with me).

Course map

Elevation Map 1

Elevation Map 2

Sweat Report: Workout Week in Review (2/17 - 2/23/13)

TOTAL DISTANCE - 4.46 mi
TOTAL TIME - 2 hr, 30 min
TOTAL CAL -  768

*Mon, 2/18/13
Strength training - 35:00; Cardio (elliptical) - 1.71 mi, 25:00, 205 cal

*Fri, 2/22/13
Strength training - 1:00:00, 277 cal; Cardio (elliptical) - 2.75 mi, 30:30, 286 cal

MobileFit (strength training + cardio)

5:00 warmup (stepper)

Strength training (1:00:00 - 215 cal)
*Dumbbell fly
*Cable upright row
*Leg press
*Chest press (machine)
*Inner thigh (machine)
*Outer thigh (machine)
*Dips
*Chin-ups
*Dumbbell row - single arm
*Ab crunches (machine)
*Ab crunches (cable)

Jogging/running (treadmill)- 25:00, 1.71 mi

TOTAL CAL - 425

MobileFit (strength training + cardio)

5 min warmup (elliptcal)- 0.61 mi, 18 cal

Strength training
*Leg Press
*Outer thigh (machine)
*Inner thigh (machine)
*Side Leg Raises (laying)
*Tricep Extension (machine)
*Bicep Curl (machine)
*One-arm Tricep Extension (dumbbell)
*Ab Crunch (machine)
*Crunches

Cardio
*Elliptical: 30:48, 2.75 mil, 286 cal, max HR - 153, avg HR - 129




Octane Fitness LateralX X8000 Elliptical

Sweat Report: Workout Week in Review (2/10 - 2/16/13)

TOTAL DISTANCE -  5.16 mi
TOTAL TIME - 2 hr, 5 min
TOTAL CAL -  931

*Mon, 2/11/13: Strength training - 50:00, 171 cal; Running (treadmill) - 2.06 mi, 30:00, 378 cal
*Sat, 2/16/13: Running (Superhero 5K) - 3.1 mi, 45:07, 382 cal

Sweat Report: Workout Week in Review (2/3 - 2/9/13)

TOTAL DISTANCE -  43.39 mi
TOTAL TIME - 4 hr, 57 min
TOTAL CAL - 1127

*Sun, 2/3/13: AM run - 4.16 mi, 59:55 (pace 14:24/mi), 804 cal
*Tues, 2/5/13: Strength training - 40:00; Elliptical - 3.71 mi, 31:14
*Wed, 2/6/13: Strength training - 45:00
*Fri, 2/8/13: Cycling  (strationary bike) - 39.68 mi, 2:00:19, 749 cal
*Sat, 2/9/13: Strength training - 1:00:00, 378 cal

MobileFit workout - Strength training and cardio

5:00 warmup on elliptical

Strength training built around 'reverse pyramiding' - decreasing reps with increasing weights with each set  - 50:00, 171 cal (heart rate monitor)

Chest press (machine)
Pec Fly (machine)
Rear deltoids (machine)
Back extension (machine)
Shoulder press (machine)
Cable upright row
Bosu Ball Sit-ups
Ab crunch (machine)

 

 

 

 

 

 

 

 

Cardio (treadmill) - 30:00, 2.06 mi, pace - 14:31/mi, 307 cal (machine)

TOTAL - 1:20:05, 549 cal (heart rate monitor)

Tracking workouts at the gym

I recently joined the local YMCA and found a new program that helps plan and track your workouts.  The Y uses MobileFitTM. 

Tonight was the 1st time I used the system.  Based on your answers to a short survey about your health and fitness goals, your past workout history, your workout preferences, etc., your enter your responses into a kiosk (look like an ATM) and the system builds a customizable workout plan for you.  Also, you are assigned a coach to whom you can provide feedback on your workouts, ask questions, etc. These are actually coaches that worked at the Y, but I didn't get a chance to talk with my coach because she wasn't on the schedule to work today.  You can customize the workouts that the system generates by adding, deleting, and replacing exercises, as well as changing the number of reps and sets, and amount of weight.  You print out your workout or send them to your mobile phone while at the gym.  And you can access the program online from your PC or tablet.

Tonight I did some strength training and 30 minutes of cardio.  I didn't complete all of the strength exercises (the MobileFit generated 13 exercises for me to do) since I got to the gym late.  Also, I had to change the weights on some of the routines because these were just too heavy for me.  In my feedback to my coach, I did note these adjustments to my workout - waiting to see what feedback I get from the coach (and more importantly, how long it takes for her to respond to me):
* Standing Hip Abductor (with band)
* Hip Adductor (on machine)
* Curled Bar Curl
* Dumbbell Standing Shoulder Press
* Long Lever Arm Crunch (arms extended overhead) - I added some resistance by holding a 5-lb weight.
* Hip Oblique Stretch
* Lower back Stretch

My cardio was on an elliptical (Octane Fitness Q35c) - this was different inasmuch by changing your stride (lengthening/ shortening), you can walk, jog, or run

31:14, 3.71 mi, 233 cal

 

 

 

Can't wait to see what new workout the MobileFit program has in store for me on my next check-in!