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Kora

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Everything posted by Kora

  1. I've never used the hand held ones but I have a weight scale that measures weight, body fat, hydration, bone mass and bmi. It's not the most accurate scale but I've found that if I weigh in at the same time every day and roughly the same conditions then it's pretty accurately inaccurate. LOL it'll accurately show changes. Also the more muscle mass you have the less accurate most of the body fat testers are. Mine even said on the box that it's not accurate for body builders or athletes with above average muscle mass.
  2. Different tables give different averages I wouldn't worry. 14% body fat for a female is fine. It's a good. Female athletes can range any where from 8 to 25%. I know women with as low as 6% body fat and they are healthy. Body fat percentages for women and health are based on more then just the percentage number. Some women can as low as 6% where other women may have problems at say 20%. Because things like nutrition and training levels and hormones all work together. So if you don't have any problems I wouldn't worry. How ever if say your period stops or other symptoms a rise then get a check up with your doctor. But in general 14% is perfectly fine and even desirable.
  3. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140505_125039_zpslefsdztr.jpg My current focus: Nutrition Plan: Calorie deficit cycling 500 to 1,500 calorie deficient a day. My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber. To be timed around training. Training Goals: For running the focus is speed. Increasing paces. For hiking it’s to increase endurance. For strength training it’s to continue improving back strength and pelvic stability. Stats: Calories Burned 2948 Calories Consumed 1488 Calorie Balance negative – 1460 Carbs 247 ( 66 %) Fat 28 (17%) Protein 68 (18 %) Sleep 7.10 hours ( 86 % efficiency ) Resting heart rate 59 Cardiac Stress Test 12% Blood pressure 115/75 pulse 68 Fasted Blood sugar 88 Notes: I still don’t quite have the changes in diet structure nailed in. It’s close but not quite where I want it. Mostly I just need a little less fat. Run: This didn’t go well. I think a rest day might help. This just sucked like I didn’t already have enough to feel bad about with my running! lol, all the hiking makes it suck even worse. Just embarrassing.. Run: DISTANCE 2.26 mi DURATION 32m:27s AVG. SPEED 14:21 min/mi MAX. SPEED 12:04 min/mi CALORIES 279 kcal HYDRATION 0.38L AVG. HEART RATE 141 MAX. HEART RATE 155 WEATHER Clear night WIND 16.8 mph ↑ TEMPERATURE 66°F HUMIDITY 77% Hiking: No packs or weight DISTANCE 4.82 mi DURATION 2h:03m:59s AVG. SPEED 2.3 mph MAX. SPEED 3.6 mph CALORIES 825 kcal HYDRATION 2.41L AVG. HEART RATE 123 MAX. HEART RATE 151 WEATHER Sunny WIND 13.7 mph ↑ TEMPERATURE 82°F http://i846.photobucket.com/albums/ab28/koraraving/May%202014/70715ebd-3e2f-4639-8e23-a104a5973ef4_zps924a0193.jpg Nutrition Timing Line Breakfast 5:30 am Prerun Calories Carbs Fat Protein Sodium Fiber Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Coconut milk creamer 2 tbsp 30 2 2 0 20 0 Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6 Breakfast 7:00 am Post Run Maple & Brown Sugar Oatmeal, 1 pouch 100 18 2 3 210 3 Yogurt w/ pea protein 100 15 0 12 65 5 Lunch 11:00 am Prehike Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9 PM Snack 2-4 In hike & post hike Nature Valley – Protein Chewy Bars – Peanut, Almond & Dark Chocolate, 1 bar (40g) 190 14 12 10 180 5 *** Sweet Potato – Whole Baked Large Sweet Potato, 1 Large 190 37 0 4 65 6 Dinner 5-7 Vegan Mushroom & spinach pizza 470 81 7 20 730 2 Snack 7-9 Fiber One – brownie 90 18 3 1 100 5 **** Totals 1,488 Calories 247 Carbs 28 Fat 68 protein 2,240 sodium 41 Fiber *** I don't think either one of those are vegan, but I've been a bit lazy about grocery shopping this week and so I stole those from a kid. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/IMG_20140505_125738_zpsmgaujdee.jpg
  4. I would suggest reading Advanced Sports Nutrition (the second edition) By Dan Benardot. He's the best at nutrition timing.
  5. Kora

    Losing Fat

    There's one a thread around some where with examples of what people eat. I think it's in the nutrition section. You can also check the journals.
  6. Depends a bit upon your diet structure. But I generally go with brown rice, veggies & tofu. (or a protein shake low carb in place of tofu) Mung beans & veggies are another favorite of mine. I also love chick peas & broccoli pot workout. Carbs are fine post workout, even good for your recovery. Weight loss primarily comes down to calorie intake and energy expenditure. You eat less calories then you burn you lose weight. Which is why you can't eat unlimited anything. Because if you eat more calories then you burn regardless of where they come from you will gain weight.
  7. http://i846.photobucket.com/albums/ab28/koraraving/May%202014/07a8b060-0af6-4e6c-bc8e-b25e50a8d271_zpse55e8913.jpg My current focus: Nutrition Plan: Calorie deficit cycling 500 to 1,500 calorie deficient a day. My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber. To be timed around training. Training Goals: For running the focus is speed. Increasing paces. For hiking it’s to increase endurance. For strength training it’s to continue improving back strength and pelvic stability. Stats: Calories Burned 2904 Calories Consumed 1465 Calorie Balance negative – 1439 Carbs 242 ( 63 %) Fat 31 ( 18 %) Protein 71 (19 %) Fiber 45 Sleep 5.24 hours ( 84 % efficiency ) Something about Sunday nights.. I never sleep well. Resting heart rate 56 Cardiac Stress Test 12% Blood pressure 115/75 pulse 62 Fasted Blood sugar 91 *prerun Run: This was suppose to be a threshold run. Run at 80 to 85% of my maxes in intervals but it was really more of recovery or base type run. In general just a mess. It’s all the hiking, it’s dragging my runs down. I should adapt soon though. So I’m not changing any plans. DISTANCE 2.54 mi DURATION 32m:49s AVG. SPEED 12:56 min/mi MAX. SPEED 10:16 min/mi CALORIES 320 kcal HYDRATION 0.31L AVG. HEART RATE 152 MAX. HEART RATE 167 Heart rate zone Duration 1.WARM UP (114 – 126) 0m:59s 2.FAT BURNING (127 – 139) 1m:07s 3.AEROBIC (140 – 151) 11m:41s 4.ANAEROBIC (152 – 164) 15m:29s 5.MAXIMUM (165 – 178) 3m:04s WEATHER Clear night WIND 14.9 mph ↑ TEMPERATURE 63°F HUMIDITY 51% Hiking: With a full pack. DISTANCE 5.35 mi DURATION 2h:12m:08s AVG. SPEED 2.4 mph MAX. SPEED 3.6 mph CALORIES 979 kcal HYDRATION 2.57L AVG. HEART RATE 130 MAX. HEART RATE 162 WEATHER Sunny WIND 13.7 mph ↑ TEMPERATURE 73°F HUMIDITY 46% Notes: Hike went good, energy levels were good. Hydration: Started the day off fully hydrated. 8 oz prerun 16 oz between post run & hiking 38 oz in hike 8 oz post hike 24 oz through out the rest of the day. Totals: 94 oz ( water only ) Nutrition Timing Line Breakfast 5 am Prerun Calories Carbs Fat Protein Sodium Fiber Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Coconut Coffee Creamer, 2 tbsp 30 2 2 0 20 0 Fiber Smart – 2 TSP 10 6 0 0 0 6 Sunsweet – Prune Ones, 2 prunes 50 13 0 1 0 2 8 am Post run Pre hike Maple & Brown Sugar Oatmeal, 1 pouch 100 18 2 3 210 3 AM 9 – 11 In hike Green Apple – Medium Green Apple, 85 g 80 22 0 1 2 5 Sun Maid – 1 oz Box Natural California Raisins, 1 oz box 90 22 0 1 5 2 Lunch 11-1 Post hike Silk – Pure Almond Unsweetened Vanilla, 8 ounces 30 1 3 1 170 1 Plant Fusion Protein Powder – Unflavored, 30 g 120 3 2 22 390 0 Fiber Smart – Clear Fiber, 2 TSP 10 6 0 0 0 6 Vegan baked potato soup, 1 cup 190 23 9 4 790 4 PM Snack 2-4 Yogurt w/ pea protein , 80 9 0 12 50 0 Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1 Coca Cola – Coke Zero*, 1 can – 12 fl oz (355 mL) 0 0 0 0 40 0 Dinner 5-7 Fried rice w/ tofu & 2 cups of veggies 323 51 5 21 830 9 Granola bar 90 17 3 1 80 5 Late Snack 7-9 Mondelez – Honey Maid Despicable Me 2 Minion Graham Crackers, 17 Pieces 130 22 4 2 140 1 Totals 1,465 Calories 241 Carbs 33 Fat 71 Protein 2,872 Sodium 45 Fiber http://i846.photobucket.com/albums/ab28/koraraving/May%202014/d8601bf2-4167-4643-9ad6-020642e7fbc8_zps36368280.jpg
  8. OMG tortilla chips... my biggest weakness. Give chips salsa and beer and I'll likely end up in Mexico doing tequila shots off hot Spanish girls and wake Monday trying to remember were the wedding ring came from and how best to sneak back across the border.. minus the wedding ring. LOl, I have a strong love of chips and salsa. Nice journal.
  9. http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/IMGP8618_edited_zpsfba48519.jpg Four day hiking trip with runs.. 15 to 20 mile hiking days. Both runs were done before hiking and they only thing I really tracked. This hiking trip was just casual. So no stats. In order to track all the stats on these trips i need extra batteries & equipment and for casual hiking I don't carry that stuff. Starting Monday it becomes more training oriented. The runs however were a part of structured running plan so I did track those. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_155005_zpstolioswy.jpg Day 1 Run DISTANCE 3.55 mi DURATION 47m:17s AVG. SPEED 13:19 min/mi MAX. SPEED 10:50 min/mi CALORIES 416 kcal HYDRATION 0.19L http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/51_zps0c51f2f9.jpg AVG. HEART RATE 143 MAX. HEART RATE 161 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/89e16740-e913-48d9-af4d-dfbd447db5f9_zps9f541c32.png Green is the recovery period of the run and red is my my actual working sets. Ofcoarse the hope is to build some speed here. WEATHER Mostly clear night WIND 11.2 mph → TEMPERATURE 54°F HUMIDITY 62% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_154330_zps3gdsbru9.jpg Day 3 Run DISTANCE 3.70 mi DURATION 43m:58s AVG. SPEED 11:52 min/mi MAX. SPEED 9:00 min/mi CALORIES 467 kcal HYDRATION 0.14L http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-7_zps82e1391d.jpg AVG. HEART RATE 160 MAX. HEART RATE 180 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/65298ce8-4d61-4376-b4f3-8657c8efb9ed_zps607dc6e4.png Green is the recovery period of the run and red is my my actual working sets. Ofcoarse the hope is to build some speed here. WEATHER Cloudy WIND 9.9 mph ↘ TEMPERATURE 45°F HUMIDITY 70% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140503_154613_zpsvqeiq9wx.jpg
  10. Wicked, nice job! I use to carry little ginger candies for the nausea. Gin Gin's. Gluten free and vegan.
  11. http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714_zpscfba4fd6.jpg *I missed my race this weekend because I had to go to Texas. Sometimes I'm excepted to do things.. something about a job IDK.. But an OU staff member came in first place in the marathon portion! So that's cool. My current focus: Nutrition Plan: Calorie deficit cycling 500 to 1,500 calorie deficient a day. My calories breakdown targets are 70% carbs 10% fat 20% protein and 50 g’s of fiber. To be timed around training. Training Goals: For running the focus is speed. Increasing paces. For hiking it’s to increase endurance. For strength training it’s to continue improving back strength and pelvic stability. Stats: Calories Burned 3007 Calories Consumed 1625 Calorie Balance negative – 1382 Carbs 271 (62 %) Fat 37 (19 %) Protein 83 (19%) Sleep 6:35 ( 88% efficiency ) Resting heart rate 57 Blood pressure 117/ 74 pulse 59 Fasted Blood sugar 89 Notes: I didn’t log my training while in Texas, so between the last post I made and this one is 3 days training that I didn’t post. This is my first day back home so I kept my training to recovery or easy paces. My personal goals for the rest of the summer is going to be get a bit more organized on trips so that I have the time to log those while I’m away. http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-8_zps2b8f58bd.jpg Easy Recovery Run: Fasted DISTANCE 3.55 mi DURATION 47m:17s AVG. SPEED 13:19 min/mi MAX. SPEED 10:50 min/mi CALORIES 416 kcal HYDRATION 0.19L AVG. HEART RATE 143 MAX. HEART RATE 161 WEATHER Mostly clear night (5am) WIND 11.2 mph → TEMPERATURE 54°F HUMIDITY 62% Easy Hike: DISTANCE 4.08 mi DURATION 1h:37m:11s AVG. SPEED 2.5 mph MAX. SPEED 3.5 mph CALORIES 605 kcal HYDRATION 1.21L AVG. HEART RATE 119 MAX. HEART RATE 149 WEATHER Sunny WIND 13.7 mph → TEMPERATURE 63°F HUMIDITY 48% Nutrition Time line: 5:30 am fasted Run Meal 1 – coffee, fiber, non dairy creamer w/ high protein vegan yogurt and a banana. 10: am hiking Foods consumed during hiking – 1 banana, 2 prunes 12:30 post hike meal – Brown rice & veggies, and protein shake. Afternoon snack was a maple glazed pecan bar. 5 pm my last meal was Black eye peas & brown rice. Calories Consumed 1625 Carbs 271 (62 %) Fat 37 (19 %) Protein 83 (19%) http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/42714-3_zpsf44a9b55.jpg
  12. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/f603002a-3499-4dfc-8f3a-31ccf456e7bc_zps13292864.jpg Just a quick post about today's training, sorry about the lack of detail this week. I promise next week will be better! I'm headed out of town for the weekend. A little research, little sports and little training. Also because I'm not sure I mentioned this but the hikes are currently being done with 20 to 40 lb packs. So far no problems with my back which has been good news. I've also already started including some brush up work on my survival and rope skills. Which hopefully I'll start to include noted about in next weeks post. I think already mentioned this but I do think I can drop back rehab at this point and just mix in some prehab work for it in my lifting routine starting next week. (I should have actually been lifting this week but I've been a bit lazy this week.) My knee however not that great, it's been a bit sore all week and some minor swelling so I will be sticking with the rehab program for my knee till it improves. Now as for today's work out... ( sorry I don't have the stats ) Run: AT Training Goal is for my work sets to be at 80 to 85% of my max heart rate 5 mile warm up 1 mile at 80 to 85 % MHR 1 minute at a recovery pace 1 mile at 80 to 85 % MHR 1 minute at a recovery pace 1 mile at 80 to 85 % MHR 1 minute at a recovery pace 5 minute cool down *I'm running a new tracking program for this so it breaks down my sets into paces & heart rates for time slots ect. by Monday I will be familiar enough with the program to post the additional info with my normal info. Hiking .. 8.50 miles with a 25 lb pack and few run intervals included. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/IMGP2275_zps83a2ad43.jpg
  13. That was my first guess, but I scaled it down 10 lbs in case you were sensitive about your weight.
  14. Assuming my American math translation is good.. That's a little over an 1,800 pound total. That's nice. Mind if we know your weight? 265? Oh Hi! I'm Kora.
  15. Why not just keep your diet the way it is and simply eat a little less? If the goal is to lose weight.. you seam pretty happy with your diet the way it is.
  16. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/29aedc6f-06e3-446d-bb8b-17cd3c510883_zps207d7227.jpg Stats: Calories Burned 3o42 Calories Consumed 1500 Calorie Balance negative – 1542 Carbs 281 (69 %) Fat 21 (19 %) Protein 78 (11%) Sleep 4:24 hours (very restless night) Run: DISTANCE 3.00 mi DURATION 39m:13s AVG. SPEED 13:04 min/mi MAX. SPEED 9:54 min/mi CALORIES 364 kcal HYDRATION 0.18L AVG. HEART RATE 147 MAX. HEART RATE 165 Hiking: DISTANCE 5.38 mi DURATION 2h:15m:23s AVG. SPEED 2.4 mph MAX. SPEED 5.3 mph CALORIES 1003 kcal HYDRATION 1.48L AVG. HEART RATE 130 MAX. HEART RATE 155 WEATHER Sunny WIND 8.7 mph ↖ TEMPERATURE 66°F http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/d125661c-bdc7-474c-bb69-cb98cac2f56c_zps98bedcc4.jpg
  17. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/4b67de2c-ea1a-455e-9534-28b0517fb671_zpsde4274c1.jpg Stats: Calories Burned 3132 Calories Consumed 1362 *I think I under estimated this day. Calorie Balance negative – 1769 Carbs 266 (74 %) Fat 25 (15 %) Protein 40 (11%) Sleep 8:15 hours *Notes: Not quite what I was going for. I’m trying this diet that is 70 % carbs, 10 % fat and 20 % protein. It’s vegan, whole foods, ect. It’s designed to improve blood flow. It’s not a big change from what I’ve been doing. But I reached a point where I was just tired all the time so I’m hoping the high carbs will help with that. AND YES I am a little concerned about the low amount of protein. But I’ll just pay attention and if I feel like I’m losing muscle mass or body fat or feel it’s hindering my recovery then I will simply adapt the diet again. I’m also slightly changing the structure of my eating while still applying nutrient timing to my training. I’ll give an example of meals.. (I would show you my meals but the sight I track my diet on is down at the moment.) Fasted Run Post run Breakfast: Coffee, protein shake & banana. In hike: apples, prunes, bananas Post hike Lunch. Brown rice, 3 to 4 servings of veggies, a little sauce Dinner. Yogurt, legumes & veggies. I want be eating after 5 pm. My goal is 1,500 to 1,800 calories a day at the 70% carbs, 20 % protein & 10% fat, I just started this today so it will take me a few days to get things balanced. I’m trying to keep meals very simple so I don’t have to spend much time cooking. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/506d8a86-f9d0-4b67-b5b0-2976a42ace1f_zpsac90e374.jpg Run: Easy pace DISTANCE 3.25 mi DURATION 36m:00s AVG. SPEED 11:15 min/mi MAX. SPEED 8:56 min/mi CALORIES 417 kcal HYDRATION 0.12L AVG. HEART RATE 167 MAX. HEART RATE 177 Hiking: *I forgot my heart rate monitor.. oh well.. DISTANCE 8.56 mi DURATION 3h:35m:22s AVG. SPEED 2.4 mph MAX. SPEED 3.5 mph CALORIES 2116 kcal HYDRATION 3.61L MIN. ALTITUDE 932 ft MAX. ALTITUDE 1066 ft WEATHER Sunny WIND 5.6 mph ↙ TEMPERATURE 63°F HUMIDITY 65% http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%204/f29e9695-a167-4c4e-a81c-6dd06dad2b3b_zpsf54bb551.jpg
  18. Maybe Sketchers is trying to step up there sponsorship programs? It's a bad sponsorship IMO. They have sketchy practices. They still use sweat shops from what I've read and they are currently involved in labor disputes with truckers who are claiming That sketchers is bring sweat shop conditions to America. "Sweat shop on wheels" dispute. Then you have the false advertising and bad sales practices. Mostly though they are just bad shoes! I love her to! Every time i see her it reminds me I'd really like some Ethiopian food. LOL We don't have an Ethiopian restaurant in town.
  19. Jesus fucking Christ I can't believe Meb wore those damn sketchers! That dudes got street cred now. Winning the Boston marathon in freaking pair of Sketchers! I still hate them, worst running shoes ever. But mad props to Meb for wearing them and backing his sponsors! I bet he gets better shoes in the future!
  20. http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/IMG_20140422_140359_zpsaerlyjfz.jpg OK so I have a new trainer and we went out yesterday-today to to test my trail skills. Which is what really what I train for. Ya'll probably don't know that because I take winters off. Before I stepped into his training guidance he wanted to see where I was at. So that's what I've been off doing.. it went much better then I excepted. So well in fact I'm hoping I ditch rehab and move that into prehab work in weight lifting routine. Normally I wouldn't start training on the trails for another 3 weeks but I think the weathers right and I'm ready so.. time to go back to work. Which I'm freakin stoked about. So in the future I will post numbers attached the hiking/cycling/running/trail work I do. I didn't track yesterday or today though so all I brought back to post really is pic. http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/6686da7c-badc-45d4-82dd-5018b420e5be_zps3b276c34.jpg http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/99542fa1-c573-4239-aa2e-3f47d658e40b_zps2a746562.jpg http://i846.photobucket.com/albums/ab28/koraraving/trails%202014%203/8cb211e8-2f6d-41a3-8e97-7d2c802ea39e_zps270fcc26.jpg
  21. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/d0de8f81-ead1-4c1b-8ee8-43c7612b89fc_zps54071ff2.jpg Back to structured training today. I have been training the last week but sometimes I get frustrated and start feeling a little burned out because it's exhausting and frustrating to keep trying so hard to train around injuries and the work the rehab programs. Sometimes it just feels like I'm making no progress! (ok I know I am but it doesn't always feel that way.) So I took some time to train in a more relaxed manner. I went camping. So I could hike and do some trail running. It's been a year and two months since I started this rehab program and started running again. I'm still running very slow, I'm still having no luck with weight loss, and I mean none! This is a physical problem I know this because I track everything I eat, I track all my exercise. I know how much I eat and how much I burn a day. I train sometimes exhausted for weeks at a time because of the low calories and yet I still don't lose weight. I'm working with a very good nutritionist right now. And I'm still at the same weight I was a year ago. Then there's the fact that I go through coaches & trainers like dirty socks. Of coarse every time I change I restart training plans to a small degree. I just haven't a good fit for me yet. I'm starting with a new coach & trainer today because the last one dropped me when we had a disagreement in the gym and I threw a DB at him. (sorry .. but hey I can throw db's now which means I can probably start snatching again!) Yeah I know I'm a bit of a mess. But one I am making progress. I keep reminding myself 1. I can walk right again, 2. I'm running without pain. and 3. I'm running! .. I'll take what I can get! The down time helped my mood. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/e26042ed-d856-4930-ad24-77658f6f6b62_zps3fa0fb39.jpg
  22. Ok, I ditched training for the last few days and went hiking and camping instead. So all I have to post is a few pics. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/d31f4063-6dee-45f1-aaa4-f16cb7dcc103_zps2d49bbfe.jpg http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/cd53c68b-9c4b-49cd-8d91-742b02ff6392_zps060f69af.jpg http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/8e6bb29b-3247-4520-bbae-963168175a7e_zps7a76bd0b.jpg http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014%20%202/2c6fb2f4-3453-4d95-9ca0-d933574580a4_zpsf844255f.jpg
  23. http://i846.photobucket.com/albums/ab28/koraraving/Texas/IMGP1973_zpsa4237eaf.jpg I've been home two days now but I have a shit load of work to do so I haven't quite resumed workouts yet. I'm off schedule. Run: Monday DISTANCE 6.02 mi DURATION 1h:15m:41s AVG. SPEED 12:34 min/mi MAX. SPEED 10:08 min/mi CALORIES 607 kcal HYDRATION 0.23L AVG. HEART RATE 135 MAX. HEART RATE 162 WEATHER CLEAR WIND 5.6 mph ↑ TEMPERATURE 48°F HUMIDITY 80% Pilates for Pelvic Floor Routine 2×12 plus some stretching 30 mins. Spinal Rotation Clams Core Stabilizer Side Leg Circles Kegel Rolling Knee Kegel Push ups Kegel Bridging Alternate Arm Pulses Side Stretch on a Ball Balancing K’s Pelvic Floor Reaches Side Ways Band Stretch Spinal Twists http://i846.photobucket.com/albums/ab28/koraraving/Texas/db2d7d5a-e473-451a-91b5-0cf77350b824_zpsa34ffac2.jpg
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