Level 10 21 pushupsx4
20 minutes
20 December (267 cal)

yes I have a cold. deliberated on whether to ride or not; ended up doing a shorter ride at level 10. I think what I have is one of those 'above the neck' things, and based on what I've read it is ok to proceed. Managed 110rpms except on the final steep hill--fell below 110. Was not easy.

No appetite whatsoever today--have only had a bowl of grits and barely finished that--also a few of Jules' Xmas cookies.

Will probably take tomorrow off and re-evaluate Monday.

Level 9 21 pushupsx4
30 minutes
19 December (374 cal)

Woke up with what appears to be the beginnings of a cold. (And yesterday was an off-day...)

Scratchy throat and all-around fatigue, so I dropped the intensity down a notch. I think part of it is the crap lunches I've had this week. Another is the fact that my in-laws are preparing the meals for us. They're good cooks, and their dishes taste wonderful, but I really don't think what they make is as nutritious as what I make.

There is no easy way around this. I think my only option is to dust off the blender and start getting Spirutein again, at least while they're here.

And another thing I need to do is get to bed at 10, and stop watching the Rockford Files--that's what the DVR is for, stupid.

I had planned to ride all the way through Tuesday because I'll be gone until Saturday the 27th, but I will wait until tomorrow and reassess that.

4x25 at FSI.

Level 9 21 pushupsx4
30 minutes
17 December (384 cal)

good energy today; did not break 385, but I'm actually happy with this result considering I had an abominable lunch--two slices of cheese pizza, and the cheese was ghastly. It was in the Farragut West food court. After NYC pizza, nothing will ever be the same.

2x25 at FSI--compounded set.

Level 9 21 pushupsx4
30 minutes
16 December (385 cal)

Good ride today, but full disclosure: had at least twice my normal lunch, so that may have been a factor. Pushups harder today. 4x25 at FSI-had progress test today so was done by 9:15. These were compound sets--did two sets each time.

Level 9 21 pushupsx4
30 minutes
15 December (383 cal)

Good ride today albeit sluggish start (went to Todai buffet last night). Very minor cramps at last two steepest hills.

2x25 today at FSI. We went on a field trip to a Buddhist temple near Manassas. Yes, I know I could've done sets in the temple. Short week at FSI due to exam, Christmas parties etc.

Next two weeks after that are off.

Level 9 20 pushupsx4
30 minutes
13 December (382 cal)

no cramps, no windedness--good energy throughout. Weighed myself today. The scale is probably not completely accurate, but I've lost just a tad over ten pounds since starting back up (2.5 months), so that's encouraging. I'm under 200 pounds!

Will spend another week or two at level 9, then make the move to level 10--probably after New Year.

Level 9 20 pushupsx4
30 minutes
12 December (379 cal)

ride was proceeding fabulously, then completely ran out of gas after final, steepest hill. Could not control breathing, and hyperventilated. Had to decrease rpms to under 110 for a few minutes. Finished strong. Hopefully, this will lead to gains in days to come.

5x20 at FSI.

Level 9 20 pushupsx4
30 minutes
10 December (380 cal)

Good energy albeit cramped after last steepest hill. Was unable to do the cardio program yesterday--the heart rate monitor was not working on that program. Rode about 15 minutes trying to get it to work. 4x20 at FSI yesterday.

Will stick to hills for now. May try variable hills or other programs

5x20 pushups at FSI.

Level 9 20 pushupsx4
30 minutes
08 December (379 cal)

minor cramps, but ok energy. Will start doing cardio ride on alternate days (usually Tuesday and Saturday) for 40 minutes.

5x20 pushups at FSI.

Level 9 19 pushupsx4
30 minutes
06 December (380 cal)

Good result and good energy considering I spent over an hour in a smoke-filled American Legion club last night. Could probably challenge myself more on the hills.

Level 9 19 pushupsx4
30 minutes
05 December (379 cal)

Level 9 19 pushupsx4
30 minutes
03 December (377 cal)

woke up today with low-grade headache that has remained all day. Other than that, feel fine, except for a bit of fatigue. I'm also somewhat irritable today. Classic signs of overtraining? Well, tomorrow's an off day.

Had grits for lunch today.

Level 9 19 pushupsx4
30 minutes
02 December (376 cal)

got all the way through today at above 110 rpms, lower heart rate, no dizziness. Feeling slightly overtrained, but that may be the result of smaller, poorer nutritional lunches than normal this week--need to make dal tomorrow. Also really need to get to sleep by 2300.

Have started doing sets of pushups between classes at FSI--today did three setsx20. Ultimately, would like to do five sets at however many reps feels comfortable, perhaps up to 35-40.

Level 9 19 pushupsx4
30 minutes
01 December (373 cal)

Four days off was brutal. Stayed above 110 rpms through all hills except final hill (same incline as initial hill). Got dizzy and had to back off. Heart rate bpms in low to mid 180s. Tomorrow's another day.

Level 9 18 pushupsx4
30 minutes
26 November (379 cal)

entire ride above 110 rpms. Walked home, but had big lunch--needed to clear food out of fridge. Felt heavy, but energy good. heart rate about 5-8 bpms higher than yesterday. Four days off for Thanksgiving.

Level 9 18 pushupsx4
30 minutes
25 November (375 cal)

did all above 110 rpms except the final steep hill. Good energy. I've also incorporated power walking. Weather permitting, I usually walk home from FSI at a brisk pace. It's approximately 1.5 miles and normally takes me right at 20 minutes. Did not walk today however, which may explain extra energy.

Level 9 18 pushupsx4
30 minutes
24 November (367 cal)

Energy to spare. May try to do first half above 110 rpm Wednesday.

Level 9 17 pushupsx4
25 minutes
22 November (317 cal)

Level 9 17 pushupsx4
25 minutes
21 November (314 cal)

I'll be moving up to 30 minutes next week, but will drop rpms to below 110--probably in the 105 range. That should get me an additional 50 calories or so.

I've been doing well in my diet drink diet--no more than 36 ounces a day. Monday through Friday I drink 32 ounces and on weekends 36. My one simple pleasure left in life--ruined by a couple of busybodies and their science. ;>)

Level 9 17 pushupsx4
25 minutes
19 November (316 cal)

Level 9 17 pushupsx4
25 minutes
18 November (313 cal)

Level 9 17 pushupsx4
25 minutes
17 November (310 cal)

Level 9 16 pushupsx4
25 minutes
14 November (313 cal)

very tough today, even though I started out strong. Bad lunch decision--got a sandwich from a Vietnamese shop. Bread was great and the sandwich tasted ok, but little in the way of nutrition. I will definitely stay at current level for at least another week.

Level 9 16 pushupsx4
25 minutes
12 November (313 cal)

Level 9 16 pushupsx4
25 minutes
11 November (311 cal)

Level 9 16 pushupsx4
25 minutes
10 November (308 cal)

taxing, but stayed above 110 rpm the entire ride. will have to see if I can increase five minutes next week; may need to stay at 25 for an additional week.

Level 8 15 pushupsx4
25 minutes
08 November (295 cal)

Level 8 15 pushupsx4
25 minutes
07 November (292 cal)

Will increase to level 9 next week. Current plan is to stay at 25 minutes for one week, then increase to 30 the following week.

Level 8 15 pushupsx4
25 minutes
06 November (290 cal)

Good ride today. Heart rate much lower than previously, to the tune of 10-15 bpm the entire ride.

Level 8 15 pushupsx4
25 minutes
04 November (290 cal)

Two people have brought to my attention the alleged nefarious attributes of diet drinks. Mark and my dad both remind me of the other in one significant way: they're always quoting the latest scientific study, especially about health issues.

I admit I like diet drinks, and I consume way more than I should. But Mark and my dad both believe that diet drinks actually cause one to gain weight, regardless of total calories consumed.

So I've decided to see for myself. I'm limiting myself to no more than 36 ounces a day until my current supply is gone (I buy a lot of diet mountain dew when it's on sale). After that, I will go cold turkey for three months, and re-evaluate then.

Level 8 15 pushupsx4
25 minutes
03 November (292 cal)

Level 8 14 pushupsx4
25 minutes
01 November (288 cal)

pulse rate up. maxed at 178 on steepest hill and stayed in mid-upper 160s, low 170s.

Level 8 14 pushupsx4
25 minutes
31 October (287 cal)

Level 8 14 pushupsx4
25 minutes
29 October (286 cal)

stayed above 110 rpms. Legs felt heavy today, and I was winded, but heart rate maxed out at 174 on steepest hill.

Level 8 14 pushupsx4
25 minutes
28 October (283 cal)

Originally planned to stay between 108-110 rpms, but found it too confining. Instead tried to stay above 108 rpm and managed to 110-112 rpm for most of the ride. Heart rate a little high--in the low to mid 160s. Peaked at 178 on steepest hill.

Level 8 14 pushupsx4
25 minutes
27 October (268 cal)

Increased to level 8 today and kept rpms between 105-108. Not winded at all. Heartrate stayed below 85% for most of the ride. Will go up to 108-110 rpms tomorrow.

Level 7 13 pushupsx4
25 minutes
25 October (268 cal)

Level 7 13 pushupsx4
25 minutes
23 October (267 cal)

Equaled my best for this level and time, but felt sluggish and heavy. Stayed above 110 rpm, but was bottoming out, pace at the 110-111 rpm mark. I'll move up to level 8 next week.

Level 7 13 pushupsx4
25 minutes
22 October (265 cal)

from the four-minute mark stayed above 110 rpm the entire ride. Highest pulse rate was 170, very briefly at the end of the steepest hill.

Level 7 13 pushupsx4
25 minutes
21 October (262 cal)

Kept 110+ rpm on all hills. Great ride--wish every day could be like today. Seem to have largely recovered from whatever was bothering me last week. Maybe the two days off helped.

Level 7 12 pushupsx4
25 minutes
18 October (258 cal)

pretty good ride today. I kept between 110-112 rpm for the mid levels, then dropped to 107-119 for the first two hills. For the steepest two hills I maintained 110+. Still feeling a tad puny, but better than yesterday.

Level 7 12 pushupsx4
25 minutes
17 October (252 cal)

I notched up the intensity just a bit--tried to stay under 110 rpm except for the last hill. I don't know if I'm a bit over-trained, and/or it's the effect of that cold going around, but I'm just not right. I'll see what a weekend of solid rest can do, but may go to the clinic next week. Still, I'm glad I got the ride in today.

Level 7 12 pushupsx4
25 minutes
15 October (244 cal)

I'm still paranoid about getting that cold going around, so I ramped down the intensity again. I stayed within 105-107 rpm the entire ride, except for cool down, when I increased to 111-113. I've discovered that if I stay at 85% or above of my maximum heart rate for any length of time, it overtaxes me and probably leads to over-training and lessened resistance to colds. So today I kept it to 75% or under except for very brief periods on the steepest hills.

I'll take another vitamin c packet and hope for the best...luckily, no social engagements tonight...

Level 8 12 pushupsx4
20 minutes
14 October (174 cal)

No cool down today, since I had to head out for happy hour at Capitol City Brewery with Michael Turton and a guy named Jason. There's been a cold going around FSI, and I intentionally kept the intensity factor low, because I'm really paranoid about catching it--so far one classmate and a Lao teacher have been sick. We all sit together in a tiny room for five hours each day, and the room has no ventilation.

Level 7 12 pushupsx4
25 minutes
13 October (267 cal)

don't know if it was the one-day layoff or the three beers I had yesterday, but this winded me.

Level 7 11 pushupsx4
25 minutes
11 October (262 cal)

really good ride today, except for pain from chafing on right thigh. This has happened every time I start back up for the first couple of weeks. When I get some extra money, I may see if I can change out the seat.

Level 7 11 pushupsx4
25 minutes
09 October (255 cal)

Level 7 11 pushupsx4
25 minutes
08 October (250 cal)

not so much pain from cyst today, but still stiff.

Level 7 11 pushupsx4
25 minutes
07 October (247 cal)

recurring cyst in left wrist starting to cause pain during push-ups. Other than that, very nice ride today.

Level 7 11 pushupsx4
25 minutes
06 October (245 cal)

Let's try this again...
(not including three days of warm-up rides: started riding on 01 Oct)

Cardio Burn (80%HR)
30 minutes
06 May (337 cal)

Level 10 16 pushupsx4
30 minutes
05 May (359)

Cardio Burn (80%HR)
30 minutes
02 May (333 cal)

Level 10 15 pushupsx4
30 minutes
01 May (355)

Cardio Burn (80%HR)
30 minutes
29 Apr (332 cal)

Level 10 15 pushupsx4
30 minutes
28 Apr (343)

Fat Burn (60%HR)
30 minutes
27 Apr (242 cal)

Had a bad cold for the past two weeks, and today was my first day back. Hardly broke a sweat and will try level 10 tomorrow. I'll change to Wednesdays and Saturdays off, substituting walking on those days at the running track on the nearby university campus.

Cardio Burn (80%HR)
40 minutes
15 Apr (430 cal)

Level 10 15 pushupsx4
30 minutes
14 Apr (364)

Cardio Burn (80%HR)
40 minutes
13 Apr (442 cal)

Level 10 14 pushupsx4
30 minutes
11 Apr (356)

Cardio Burn (80%HR)
40 minutes
10 Apr (457 cal)

Level 10 14 pushupsx4
30 minutes
09 Apr (353)

Cardio Burn (80%HR)
40 minutes
08 Apr (412 cal)

I'm lying about my age and doing the 30 year-old workout. Tomorrow I will go to level 10 on the hill ride. Late start this week because I didn't get back from Matsu until last night.

Level 9 13 pushupsx4
30 minutes
02 Apr (345)

Off to Matsu tomorrow night. Hope to ride Cardio Sunday night and hit level 10 the following Monday!

Cardio Burn (80%HR)
40 minutes
01 Apr (394 cal)

Level 9 13 pushupsx4
30 minutes
31 Mar (343)

another strong ride today. Equaled previous mark with 1:15 remaining. Would definitely move to level 10 next week if not for Matsu trip. Still may try it depending on if I can get a ride in Sunday night.

Cardio Burn (80%HR)
40 minutes
30 Mar (392 cal)

Level 9 12 pushupsx4
30 minutes
29 Mar (334)

Felt fantastic today. Glad I took the night off yesterday. Reached 329 with 45 seconds remaining in the ride. Pushups going well, too. Could easily do more, but will stick with adding one per set per week. Will stay at level 9 next week. Going to Matsu on Thursday night, and won't get back until Sunday evening.

May try level 10 the following week...

Level 9 12 pushupsx4
30 minutes
27 Mar (327)

Cardio Burn (80%HR)
40 minutes
26 Mar (394 cal)

Level 9 12 pushupsx4
30 minutes
25 Mar (328)

Level 9 12 pushupsx4
30 minutes
24 Mar (327)

Cardio Burn (80%HR)
40 minutes
23 Mar (368 cal)

Cardio Burn (80%HR)
35 minutes
21 Mar (332 cal)

Level 9 11 pushupsx4
30 minutes
17 Mar (322)

wasn't paying attention and started on Level 8. Didn't notice until almost three minutes into the ride. Stopped and reset to 9. Very winded today. Will see how I feel tomorrow. May go to Cardio for a couple of days.

Level 9 11 pushupsx4
30 minutes
17 Mar (321)

Level 8 10 pushupsx4
30 minutes
15 Mar (302)

Level 8 10 pushupsx4
30 minutes
13 Mar (298)

Level 8 10 pushupsx4
30 minutes
12 Mar (294)

Cardio Burn (80%HR)
30 minutes
11 Mar (259 cal)

Level 8 10 pushupsx4
30 minutes
08 MAR (284)

Cardio Burn (80%HR)
30 minutes
07 Mar (265 cal)

Cardio Burn (80%HR)
30 minutes
06 Mar (270 cal)

Cardio Burn (80%HR)
30 minutes
05 Mar (246 cal)

Cardio Burn (80%HR)
25 minutes
04 Mar (212 cal)

Cardio Burn (80%HR)
20 minutes
03 MAR (172 cal)