10 kph

May 31, 2009 at 12:17 am 3 comments

I didn’t do my interval training yesterday because it was late, I was hungry and the TT weights workout left me lying on the floor in a puddle of sweat unable to stand up. Hubby had to come and help me into the shower!

Today I did the first interval session, workout A, with a high-intensity interval of 30 seconds at RPE 9 and 90 seconds recovery at RPE 3, times 6. By the way, if you’d like to know more about interval training, what it is and how it works, check out this post.

Anyway, earlier today I was checking out other people’s challenge logs, and sent a couple of them to a post I had written about working out when you’re not feeling your best, how to get the best workout and not overdo it using a heart rate monitor. In it, I wrote about doing my high intensity work at 5 kph. That post was written in October 2007, but I remember even more recently when 3 mph (4.8 kph) had me going about as hard as I could manage. More recently, I have started to do short jogging intervals, first at 7 kph, and then at 8 kph, although the longest I have run at that speed is about a minute and a half. While part of the problem is my bad knee (no cartilege), the first time I ran, my lungs were on fire after about 10 seconds, and it has always seen me gasping for breath by the end of my intervals.

Well, today I warmed up for 5 minutes then hit the 8 kph button on the treadmill for my 30 second interval. And I barely got to 70% of my max HR, hardly an RPE 9. I figured as the number of intervals increased, maybe my heart rate would gradually increase, so I kept to 8 kph for the next two intervals too. If anything, my heart rate started going down. So I did my last three intervals at 10 kph, and I still only got to around 80% of my MHR! Now that’s not to say that I could run – and I was definitely running, not jogging – at that speed for much more than 30 seconds, but damn if it didn’t feel good. Just need to make sure that my knees are OK tomorrow, but I can hardly wait till next time. I’m loving this new me!

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Entry filed under: exercise, fat loss, heath and fitness, interval training, Turbulence Training, weight loss.

Turbulence Training 5th Body Transformation Challenge Breaking the plateau

3 Comments Add your own

  • 1. Cynthia  |  June 1, 2009 at 12:24 am

    Cheers for 10 kph!

    Watch the knees though!

    I say that because I ripped up the cartilage in my right knee in high school… and it was fine up until I turned 50, at which point the knee has gotten progressively crankier. I take plenty of MSM/Glucosamine to keep it going these days.

    You’ve come a long way!

    Reply
  • 2. blubberbegone  |  June 1, 2009 at 4:48 pm

    Thanks Cyn, I really have, haven’t I. You may not think so but it is the constant support of my online friends like you that has kept me at it, and got me back at it after the long periods of non-action.

    Knees are holding out OK so far – usually I know within an hour or two and the next day will be very sore. But I am going to take today off to be on the safe side.

    Reply
  • 3. Cynthia  |  June 1, 2009 at 6:22 pm

    You have done super! All we both need to do is just keep at it.

    Reply

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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