Jan 30

Today is an off day for exercise so that will be a nice break. I am going to start keeping better track of what I am eating and how I am feeling.

Breakfast at 7:45 - egg beaters with ham and a mandarins orange cup. Still pretty hungry afterwards.

8:45 - There is junk food everywhere at work today!!  I passed on the donuts and sausage rolls, ate a banana instead.

10:45 - hungry again. Ate some baby carrots.

Jan 29

Today was a little better on the food front.  I had a turkey wrap for lunch, much better than the salad yesterday.  We had tacos for dinner, probably not the best thing but could have been much worse.  I did at least eat some corn with them.  And lettuce and salsa on the tacos, so that was several vegetable servings!!!

I am starting to see some major body improvements, so that is very encouraging!!!  I guess this working out thing is paying off!!

Worked out today with the trainer again.  When he told me what today's workout would be, I honestly did not think there was any way I would be able to complete all of it.  But I did!!!  I was very proud of myself.   And I didn't take too many breaks along the way even.  I'm guessing I am going to be quite sore tomorrow.  At least it is an off day!!

Today's workout was:
50 sit-ups
40 squats
30 kettlebell swings with 35 lb
20 push press with 15 lb
10 full release push-ups (lift hands and feet off ground at bottom of each push-up)
Total time:  8:41

Jan 28

I tried to stay on the diet a little better today, even had a salad for lunch.  I still don't like salad...  I had a hamburger for dinner, minus the bun and with a side of mixed vegetables.  It really doesn't bother me too much to not eat the bun.  But I really miss the french fries with it....

Today's workout was 100 meter sprints.  Sprint 100 meters, then walk for a minute, repeat 5 times.  I have never really tried to "sprint" before.  Gotta start somewhere...  I actually wasn't that miserable after this workout.

Sprint 1:  24.4 seconds
Walk 1:  59.8
Sprint 2:  22.8
Walk 2:  1:00.4
Sprint 3:  22.3
Walk 3:  1:02.5
Sprint 4:  22.7
Walk 4:  1:00.6
Sprint 5:  24.0
Total time:  5:59.9

I then walked .3 mile cool-down

Jan 27

Today was another workout with the trainer.

Warmup:
30 jumprope swings

As many reps as possible in 15 minutes of:
10 knees to chest (on the pullup bar)
10 cleans with a 20 pound wall ball
250m row

I completed 5 reps plus 4 knees to chest

I have been eating better this week, but went shopping this morning and plan to really stick to the plan this week.  Started off the day with an egg, red pepper, and ham omelet.  It was pretty good.

Jan 26

Today was finally an off day!!!  I really needed it.  I have been pretty exhausted this week.

Jan 25

Today was a workout provided by the trainer.

5 sets of:
10 kettlebell swings
100m run
10 burpies - had to do the pushups on my knees

I did it in 11:05.  Then I walked .33 mile for a cooldown.

Jan 24

Back to the 5k training program today.  Today was 60 seconds of running fast followed by 90 seconds of walking, repeat 8 times.

Beginner 5K Week 2, Day 11

Training Plan: Beginner 5K

Intervals	Pace (min/mi)	Elevation (ft)
5:00 (warmup)	15:10	-13
1:00 (fast)	7:51	6
1:30 (slow)	13:14	-7
1:00 (fast)	7:50	6
1:30 (slow)	16:09	-4
1:00 (fast)	8:10	1
1:30 (slow)	18:41	3
1:00 (fast)	8:07	-5
1:30 (slow)	18:03	5
1:00 (fast)	9:35	-5
1:30 (slow)	18:09	0
1:00 (fast)	9:22	5
1:30 (slow)	15:29	-6
1:00 (fast)	9:28	4
1:30 (slow)	18:48	0
1:00 (fast)	8:37	-3
1:30 (slow)	17:56	6
3:00 (extra)	20:53	7