Archive for the 'Week 4' Category

01DecSummary of week #4 (240 min/27.3 km/2320 cal)

On week #4 I managed only 4 exercises (partly because I had some work to do in my new flat and because my health got a bit shaky in the middle of the weekend). I hope I’ll be OK in the next few days and I’ll try to do only some light exercises until I’ll be 100%.

Even though I did 4 hours of running and walking in the previous week - this was 27.3 km. Altogether I have burned 2320 calories (which is great). Hopefully next week will be even better.

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27NovWeek #4 Thursday exercise / 60 min (7 km)

Wednesday was a day to rest and on Thursday I had another 60 minute workout.

  • 10 minutes of walking to warm up
  • 20 minutes of running
  • 20minutes of walking with incline (6-8%)
  • 10 minutes of walking to cool down.

Altogether I have burned 530 calories and walked/ran 7 km.

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25NovWeek #4 Tuesday exercise / 60 min (7.1 km)

Here is a short summary of today’s exercise.

  • 10 minutes of walking to warm up
  • 10 minutes of running at 8.5 kmh
  • 10 minutes of walking with incline (5-8%)
  • 10 minutes of running at 8.5 kmh with intervals at 10 kmh
  • 15 minutes of walking with incline (6-12%)
  • 5 minutes of walking to cool down.

It was an intensive exercise with high heart rate but it was very pleasing to finish it. I feel full of energy and cant’t wait for tomorrow’s exercise after the whole day of sitting in the office.

p.s.

I forgot to mention my burned calories. In today’s 60 minute walk and run I have burned 600 calories. Great right?

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24NovWeek #4 Monday exercise / 60 min (7 km)

Today’s formula is 10/10/10/10/10/10.

  • 10 minute walk to warm up
  • 10 minute run at 8-8.5 kmh
  • 10 minute walk with incline (4-8%)
  • 10 minute run at 8 kmh
  • 10 minute walk with incline (6-12%) and
  • 10 minute walk to cool down.

Altogether I have burned 570 calories, ran and walked for 7 km, and had an average heart rate of 139 bpm (max. was 162).

Today’s exercise was quite intensive and in general good workout. 4 hours after I can still feel the results and the strong muscles in my legs.

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23NovWeek #4 Sunday exercise / 60 min (6.2 km)

Today’s exercise was all about walking with incline. My goal was to walk full 60 minutes with incline - from 2-12%. At the beginning and the end (5 minutes) I had a really small incline and a little bit slower speed (5-6kmh) and the rest of time I had interval training where I had changed the incline from 6% to 10% or even 12%. My main indicator was a heart beat  - it showed me when the exercise became too intense and I have then lowered the incline. I have tried to keep my heart rate in the zone of 130-140 bpm - a zone that is told to burn the most fat. So if I would tell you how much calories I have burned you might be surprised. The treadmill showed the number 620. Not bad for an hour of exercise.

I might repeat this one soon. :)

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