Syd G.
yep registered for shape fun run. still waiting for the goodies delivered.
today left ankle feel sore, it must be improper stretching from yesterday jog.
today urgent flight to kedah till tomorrow, with regency hotel no gym (any route area there to jog?)

tengster,
Syd G's tempo run definition definitely right (and definitely above our standard), but my tempo run is "a period of time with easy-pace-steady-state" ie 10min at 8kmph, then 10min at 9kmph, then repeat

morning all....
still feel the ankle pain since Monday's workout, plus heavily fast-walk at klia (change gate from A9 to B11 punya pasal).
just last nite heard about RICE (rest, ice, compression, elevation). doing the R, I and C seem help a bit.

pizzaboy,
u trying the leptin injection or following the tips?:

hula!

Yesterday lunch WO:
Stretch
Circuit of 10rep*3set for Upper Chest (Incline Dumbbell Bench Press + Incline Dumbbell Flyes)
Circuit of 10rep*3set for Lower Chest (Decline Dumbbell Bench Press + Decline Dumbbell Flyes)

Bike: =239cal 11.42miles 30min
Warm5min Level=1
Interval per10sec minrpm=~70 maxrpm=~120 Level=2-3-4-5-6-2-3-4-5-6-2-3-4-5-6
Cool1min Level=1
Interval per10sec minrpm=~70 maxrpm=~120 Level=2-3-4-5
Cool1min Level=1
Interval per10sec minrpm=~70 maxrpm=~120 Level=2-3-4-5

Yesterday Evening WO:
Recumbent Bike: =116cal 4.46miles 30min
Warm 5min Level=1
Steady state RPM=~80 Level=2-3-4-5-6-2-3-4-5-6-2-3-4-5-6-1-2-3-4-5-1-2-3-4-5

Elliptical: =194cal 0.94miles 20min
Tempo20min Speed=~120stride/min Level=6-10-6-10-6-10-6-10-6-10-6-10-6-10-6-10-6-10-6-10 (1 level per min)

Walk@Treadmill: =76cal 1.32km@0.82miles 17min
Speed=5kmph
Incline=0-1-2-0-3-0-4-0-5-0-6-4-7-5-8-4-4 (1 level per min)

Total WO = 635cal 17.64miles@28.38883km 97min

Morning fatsos

Last Saturday WO:
Jog-Walk-Run of 7.67km (58min)
First 1.24km and last 1.22km is warmup/cooldown walking

Yesterday WO
Jog-Walk of 7.67km (64min)
First 1.24km and last 1.22km is warmup/cooldown walking

Week 4
Weight = 64.3kg
Leg stretch

Today's Treadmill WO:
Warm 5min 4-5-6-7-7kmph incline=0.0
Jog 10min 8kmph incline=1.0
Jog 10min 9kmph incline=1.0
Jog 10min 7-8-8-8-8-9-9-9-9-10kmph incline=1.5
Jog 10min 7-8.5-8.5-8.5-8.5-9.5-9.5-9.5-9.5-10.5kmph incline=2.0
Cool 5min 7-7-6-5-4kmph incline=0.0
=473cal 6.71km 50min

wow...this is the first time ever i saw fatsos challenge thread moved to 2nd page! suddenly all silent (perhaps silently WO before 25th?) ;P

hula fatsos! last day for WO!

Yesteday treadmill WO:
Walk3min 4-5-6kmph
Jog27min 7-7-8-9-9-10-10-8-13-8-8-8-9-9-9-9-9-10-10-10-10-10-11-11-11-11-(plus 30sec at 13kmph + 30sec at 14kmph)
Cool2min 6-6kmph
=336cal 4.77km 32min

Today treadmill WO:
Walk3min 4-5-6kmph
Jog30min 7-8-9-9-9-9-9-10-10-10-10-10-6-9-9-9-9-13-10-10-10-10-6-8-10-10-11-10-11-10-11-9kmph
Cool5min 8-7-6-5-4kmph
=375cal 5.72km 40min
(able to break 5km in 00:33:32)

1. Weight = 64.2kg. Reduced from 65.0kg (initial target 62kg), & no weight loss for near 2 weeks.
2. Waist = 82cm. Reduced from 86cm (initial target 84cm)
3. BF = 17.6%. Reduced from 20.8% (initial target (19.2%)

So that's it ladies & gentlemen, despite target weight underachieved, i still happy to see the 82cm + 17.6% marks .. but I might not joining any fatsos challenge in July+Aug as nearby gym close for renovation
Till then, tanx a lot, n gudluck 4all!