chradsimad's Journal, 29 December 2008

Exercise plan for January

Met my minute goal for December but not my days goal so for January I'm going to have a plan that's a bit more structured. I want to re-condition myself for running before Spring b/c I'd like to run a 5k or two when Spring hits, at least the one I did last year in May I think to see if I've improved...so I'm going to start couch-5k from the beginning. It may be a little easy to start but I'm going to ease myself back into it and stick with the scedule anyway, as well as continue my New Rules strength workouts, but on a more strict schedule. I will update as workouts are completed. I am counting workouts instead of days in case a scheduling conflict forces me to do 2 workouts in one day moring/night.

GOAL : 25 WORKOUTS - 1020 MINUTES

Dec 29 - Strength St2 A1 (45 min)
Dec 30 - C-5k wk1-1 (25 min)
Dec 31 - Strength St2 B1 (45 min)
Jan 1 - C-5k wk1-2 (25 min)
Jan 2 - Strength St2 A2 (45 min)
Jan 3 - C-5k wk1-3 (25 min)
Jan 4 - rest or leisure activity
wk1 minutes : 210 min planned
wk1 days : 6 days planned

Jan 5 - Strength St2 B2 (45 min)
Jan 6 - C-5k wk2-1 (30 min)
Jan 7 - Strength St2 A3 (45 min)
Jan 8 - C-5k wk2-2 (30 min)
Jan 9 - Strength St2 B3 (45 min)
Jan 10 - C-5k wk2-3 (30 min)
Jan 11 - Rest or leisure activity
wk2 minutes : 225 min planned
wk2 days : 6 days planned

Jan 12 - Strength St 2 A4 (45 min)
Jan 13 - C-5k wk3-1 (30 min)
Jan 14 - Strength St 2 B4 (45 min)
Jan 15 - C-5k wk3-2 (30 min)
Jan 16 - Rest
Jan 17 - C-5k wk3-3 (30 min)
Jan 18 - rest or leisure activity
wk3 minutes : 180 min planned
wk3 days : 5 days planned

Jan 19 - rest
Jan 20 - C-5k wk4-1 (30 min)
Jan 21 - Strength St3 A1 (45 min)
Jan 22 - C-5k wk4-2 (30 min)
Jan 23 - Strength St3 B1 (45 min)
Jan 24 - C-5k wk4-3 (30 min)
Jan 25 - rest or leisure activity
wk4 minutes : 180 min planned
wk4 days : 5 days planned

Jan 26 - Strength St3 A2 (45 min)
Jan 27 - C-5k wk5-1 (30 min)
Jan 28 - Strenght St3 B2 (45 min)
Jan 29 - C-5k wk5-2 (30 min)
Jan 30 - Strength St3 A3 (45 min)
Jan 31 - C-5k wk5-3 (30 min)
wk5 minutes : 225 planned
wk5 days : 6 days planned

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1397 kcal

Fat: 31.39g | Prot: 80.20g | Carb: 213.12g.   Breakfast: brown sugar, banana, oatmeal. Lunch: cafe steamers chicken chardonnay. Dinner: la tortilla factory, skim milk, olive oil, salsa, Boneless Skinless Chicken Breast. Snacks/Other: peter pan, banana, fiber one, orange, apple. more...

1995 kcal

Activities & Exercise: Weight Training (moderate) - 45 minutes, Resting - 15 hours and 15 minutes, Sleeping - 8 hours. more...