workout log

Nautilus Stairmaster SM916: 62 minutes, 87 steps/min, 6.9 mi, 760 calories, met 9.9

I was beat from the 20 miler yesterday and doing anything was hard.  Will do a light routine this week as I am in Toronto on business and planning a 40 mi hike on Saturday.

In Toronto on business, so no scale to weigh myself.

The treadmills at the hotel have a calorie display but it wasn't working.  I estimated calories to 825 based on mileage and speed.

20 mins @ 6.3 mph = 2.1 mi

20 mins @ 6.6 mph = 2.2 mi

20 mins @ 7.2 mph = 2.4 mi (7.2 was avg, did about 4 minutes at 7.5)

20 mins warmup and cool down avg about 3.2mph - 1.06mi

Still in Toronto. Used the LifeFitness 95Ti Treadmill at the hotel.  Doesn't display calories for some reason and don't have scale to measure myself.

4 min warmup at 3mph = 0.2 mi

21 min at 6.4 mph = 2.25 mi

20 min variable from 6.5 to 7.0 mph = 2.25 mi

15 min variable from 7.1 mph to 7.5 mpm + 5 min @ 7.6 mph = 2.4 mi

15 min cooldown variable from 4.5 mph to 2.5 mph = 0.95 mi

estimating calories at 700/hr while running and 360/hr for 20 minutes of walking = 700+120 = 820 

walk at 3.2 mph for 5 minutes = 0.26  mi

run at 6.5 mph for 20 min, then increase by 0.1 mph every 2.5 min till I got upto 8 mph

The LifeFitness treadmill has an annoying "feature" on quick start. After 1 hr on the treadmill it automatically starts a cooldown at 4.5mph, so I hit increase time but can only go for 10 more minutes of cooldown.  I increase the speed to 8mph but every min it resets to 4.5mph and I have to do this for 6 minutes to get about 5 minutes of run at 8mph.

Total run time 1 hr 1 min, distance covered=7.16 mi

Cooldown for 14 min, distance=0.83 mi

Estimating calories = 820

No weight but I have been eating like crazy and hope I am not gaining too much.

Yay!! last day in Toronto.  Tomorrow is a rest and sleep day as I will be starting a 40 mile hike saturday morning at 4:30 am.

I am an uncle again, my nephew was born today on tax day :)  Can't forget his birthday now.

I had a hard time sleeping yesterday after the workout.  Hopefully I will have a better night today although I need to get up at 4:30 am to catch the flight back.

warmed up for 5 minutes= 0.26 mi

Ran constant at 6.6mph for an hour = 6.6 mi

Normally I start increasing the pace after 20 mins and have to have one hand on the bars for balance some of the time.  At a constant pace of 6.6 mi I didn't have to use the bars.  wooho

cooldown for 16 minutes at a brisk walking pace of 4.3 mph = 1.15

Pretty satisfied with this week's workout, no 10+ mile days but quite an increase in speed.

 Estimated calories.  My F63 sole treadmill says I am doing around 650 calories per hour when I am running at 6.2 mph.  However, I just a news article that runners are gaining weight because they are overestimating their calorie burn rate when compared to their calorie intake.  It says a moderate run only burns about 400 calories an hour.  Hmm that seems too low.  I wonder if I am eating too much

Rest day, slept almost all day.

Got back from Toronto and weighed myself.  Gained a little bit but not much.

Planned to hike 40 miles in preparation for the 100 km one day hike in 2 weeks.

Lane organized the hike by joining various parks around the Washington, DC area.  We were supposed to start the hike at 4:30 am from Scott's nature preserve park.  I was already there at 4:30 and Ryan showed up a bit later at another parking lot.  He didn't show up at the right parking lot till 5:00. However Lane arrived later than 5:00 and we actually started the hike at 5:30 am.

Most of the trail was flooded and I got into a bog up upto my knees.  Took me a while to get out.  Lane had also not done this trail and there were no blazes, just many paths that crisscrossed.  We got lost and scrambled through steep hills clutching at tree roots and hopping boulders in the dark. We did maybe 5 miles in the first 3 hrs.

Then it got lighter and the trail was clearly visible.  We started going at a faster pace and some sections hit 3.5 mph but maybe averaged 3 mph for the next 3 hrs.

We hiked for 6 hrs and reached a Macdonalds.  Completed abou 14 miles around 11:30 pm.  We picked up lunch then took it to a soccer park and ate there.  We left around 12:30 pm and hike till about 1:30 at a fast pace of a little less than 3 mph.

The hike leader Lane was sick when he started.  We stopped at a park and used the restroom and took a break for another 30 minutes. We hiked at a fast pace of 3 mph for another hour and Lane could not hike any more.  We stopped at 2:30 pm and stopped for 15 minutes.  He decided to hike to a road and then call his wife to pick him up.  We made it to the road by 2:45 pm.  Lane left around the 19 mile mark. It was just me and Ryan.  We hit the trail just before 3:00. Ryan decided to set a fast face of 3.5 mph.  By 4:00 we got to a restroom and took a 5 min break.  For some reason Ryan started hurting badly and slowed down to a crawl. By 4:45 we had done 5.6 mph.  A avg of about 3.2 mph.  We then walked slowly for the next 1 hr 15 minutes.  Ryan tripped and fell once and we went even slower.  We made the remaining 3.5 miles to Georgetown and stopped in Barnes and Nobles and drank coffee/tea then called Lane to pick us up and drop us at our cars.  Lane was supposed to see a doctor at 8:30 pm.  Hope it went ok.  Overall we did 28 miles and I took a lot of pictures (185). Will post them shortly.

We hiked for 12.5 hrs.  The rest breaks were about 2 hrs.  So we hiked for 10.5 hrs.  I am estimating 450 calories per hour = 4825 calories.

Calorie intake= 3 Cliff bars, 5 Gu chomps, 2 peanut butter granola bars, 1 big mac meal, 1 African Autumn tea, 2 Gatorades, 1 electrolyte tablet.

Fluid intake: 2 gatorades, 1 water filled in the gatorade bottle, 1 12oz tea, 2 600 ml water bottle

Ambient temp: 57 to 59 degree farenheit.

Clothing: Nylon hiking pants, dryfit full sleeves shirt

Carrying a hip belt with 2 water bottles.