Road to Recovery

Food

calorie total was ok, protein was a little low and fat was to high by 13 grams but that was the magnum almond I ate at the 1/2 way point of my walk.

I have still got a bit of leeway so may have a can of tuna later to hit my protein target.

at this point I should retrieve the battery for one of my scales from where I removed it to make the stud finder work when we were drilling holes in the bathroom wall to install a new towel rack a few weeks back.
 
I'm about to head out the door to work but did want to stop by and say hi :) I'll come back again when I have more time and catch up. Hope things are well. *hugz* ~Lisa
 
Thanks Lisa

Resting Heart rate this morning was 54 which is low on the athlete range for my age.



Time do take a load of washing down the hill to the shed where my washing machine is, about 500 metres away from the house, then run a few sprints on the hill.
 
Didn't do the run, seen my poor old stationary bike sitting next to the washing machine so opted for a ride instead of a run.

30 minutes bike, AVG 130 HR - 209 cals
10 minutes heavy bag (kickboxing) avg HR 155 - 96 cals

didn't count the 1 km walk with the washing as that is part of everyday activity and not exercise.

Had a good brekky after the bike and it feels good to have a meal that matches with the guidelines set down by my nutritionist when I was in heavy training. now I just have to build my training intensity up from the low level it is at now to as close to my old training intensity as my shoulder injury will allow.

calories used are worked out based on heart rate

starting to track food again -

(ignore the minutes for exercise, it is a custom setting just to get the calories right regardless of the actual type of exercise)
 
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it is now 11:22 pm, Looking back on today, exercise was ok despite the lack of intensity which will improve over time as I regain my fitness levels as much as possible (it still gets me down somewhat that I am unable to lift competitively anymore)

food was ok, slightly over in fat cals and hitting my minimums for carbs and protein set by my nutritionist but a touch high on the calories although not as bad as some days recently. There is room for improvement here but not much.

with resting HR showing I am still in a good state of fitness. Checking the mirror I can still see some vascularity on my chest and anterior delts pointing to a low BF% in those areas although I always have and still do carry my excess fat around the middle which looks worse than it is due to loose skin that has never returned to normal after 3 kids and weight loss. I can also still see some tricep definition when flexed for 2 out of three muscle heads with the medial head lacking. Will get bodyfat % measured when I can return to the gym.

Until I have access to a car I will continue with bodyweight exercises along with bike and heavy bag for cardio mostly with some football drills thrown in for variety.

I will start a bodyweight challenge in the challenge section starting in Feb.
 
Resting HR this morning 56, a little up due to a poor night sleep.


Bodyweight Workout

3 X 21 Pushups
3 X 10 Bench Dips (Feet above chest level)
5 minute Fulham wall sit
Bird Dogs 10 each side with a 3 second hold for each rep
Dirty Dogs 2 X 10 each leg
3 minute Plank
Lying Hop Adduction 3 X 15 each leg
Proprioception 3 minutes each leg (eyes open)

time taken 30 minutes, 208 calories used

I think I have the balance about right for exercise selection for the challenge both for time taken and effort required to complete.
 
Still need to do some cardio this morning before it gets stinking hot, It s already steamy outside, will report again when it is done. Have consumed enough caffeine to put me in the middle of the improved fat metabolism zone for my bodyweight but still below what would have been the legal level limit when caffeine was considered a banned substance for athletes, now just need to wait the required 1 hour before the cardio, ack I should of had my caffeine earlier.
 
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Cardio - 145 Avg HR for 45 minutes maxing at 168 (90% of max HR)
385 calories used
 
Today has been hot and I haven't had much of an appetite, I have a roast in the oven for the family tonight so that will bring my protein up to the right level. I also have not posted a current photo for a while.

I am currently a size 16 Australian (12 US) on top only due to having DD breasts which if I could afford it I would get reduced. I wear a size 14 Australian (10 US) skinny jeans. If I could get jeans with an Aus size 12 waist but with size 14 legs i would be happy lol.
 
Resting HR 57 - DH was stressed this morning after mis placing his wallet so prob not a true accurate reading

Small amount of DOMS from bodyweight exercises, a good all overworked feeling except for quads, wall sits should be still ok for the challenge but i will need to keep doing pistol squats (which are to advanced for a challenge) to feel any effect in my legs untill i can get back to the gym.
 
not feeling well but the current temp probably has a lot to do with it. it is now 38.2 C (100 F) according a local weather station down from 39.3 C (102.7 F)

there is a storm coming in from the south west which should cool things down a but and I can hear the rumble of thunder.

If it cools down I will spend an active recovery session on the bike.
 
Dear Tru. Thank you for visiting my diary. I am glad to see your photo, now I can picture who I'm talking to. Would you be in to coaching me through a few body weight exercises to go with my walking? You have so much knowledge. I think about doing some pushups against the wall or maybe plank position but don't because I think I don't have to. Maybe if i had someone to report to i would do it.

As for my night time eating i have begun postponing my dinner until 7 p.m. when possible. The night time eating, crackers and butter, that I used to do I did for a long time. It became customary to lie on the couch and eat when I'd get up for a pee.
 
I have posted some info in your diary :)

Another hot and humid morning at 27C and t is not 8 am yet.

Morning HR 54 which shows that my adaptation to training is looking good.

A lot of people don't track resting HR but over time it is a great indicator to determine if your over training, adapting to training and as an early warning to illness. eg if it is higher than normal on the morning of a heavy training day it means that exercise intensity should be less.

for me I expect a slight rise in resting HR the day after a training session which is usually a rest day but if it is not back down to normal the second day after which is usually a training day then I know that I may have over done my last training day and may need to modify training that day. If I don't see a rise in resting HR the first day after then I know I have not worked hard enough. This is all a better indication of workout quality rather than DOMS which may not happen even after a good workout.

I chart all of this sort of information to see long term trends combined with a training diary to monitor my training.

My aim at the moment is to meet the minimum endurance training level (foundation training cycle) of 80-85% of max heart rate for 30 minutes which is hard for me as I have a majority of fast twitch muscle fibres making me a good weight lifter but a poor endurance athlete. If I can achieve this it will also help my secondary goal of loosing more fat :D

I should go and do my cardio now before it get too hot outside
 
Very interesting reading about resting heart rate. I will have to try that. Thanks for posting the link to interpreting hr. I will check out my diary now for your posting. Thanks in advance.
 
Log of this mornings cardio session

30 minutes Avg HR 147 (80% theoretical max), 263 calories used max heart rate achieved 170

this nearly killed me in this heat and humidity lol it is now 31.6 C (88.8 F) and 50% humidity but at least I made my target, now I need to increase the time I can maintain my training at that level with a final goal of 2 hours.

"Never curb your emotion. Put the whole of yourself into everything that you do. Only then will you find a great champion" Percy Cerutty (coach or John Landy and Herb Elliot)

"Successful training is intelligent training. Intelligent training is knowing the why of an exercise as well as the what and how" Arthur Lydiard

"A systematic approach to training is one of the key factors in becoming a successful athlete. It is not enough to know how to do something, you must know why your doing it" Greg LeMond, 3 times Tour de France winner.
 
I have never been a good runner, I have the wrong body type for it but I do have the knowledge of how to achieve within my limits. At the moment I am doing my cardio on an old partly rusty stationary bike which has a non functioning display but when I can access the gym again I will be back on the treadmill. I know that running on the road would normally be an option but with the kids still on holidays I can't leave them alone in the house for long due to their special needs.

Having never really considered it before I may just attempt a half marathon if i can get my cardio level high enough.

Pro's

Good knowledge of Training
Determination
Time to train (during school terms only)

Cons

I suffer from asthma
3 Special needs kids
A body built for strength events but not running.
 
Hey Trusylver, I've been meaning to comment on this diary since I joined the site, and especially since you started commenting on my journal.

But, I've always found it to be very intimidating. To an athlete such as yourself, what on earth could I offer in the way of advice? Or encouragement? I am rubbish at both at the best of times, so I'd like to apologise, as you probably thought it rude of me that i'd taken this long to post on your diary, after several thoughtful posts of yours on my weight loss diary.
 
Finishing a marathon is an interesting goal. It is very hard on the body. But if you are completely healthy Im sure you can do it. I used to like running but gave it up to avoid injuries.
 
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