Treadmill/Elliptical History

Calorie Deficits

Last 10 Days' Calorie Deficits:
-235, 383, 512, -137, 838, 299, 27, -47, 70, 222

 
Date                   Cal/Min                   On/Off Distance
5/28/17               9.6516                           9.54 miles
5/25/17               9.4771                           9.46 miles

8/10/2017
calories deficit (-)235, expended 2,120
total steps for day 3,109

8/9/2017
calories deficit 383, expended 2,317
total steps for day 5,653

8/8/2017
calories deficit 512, expended 2,595
total steps for day 9,914

8/7/2017
calories deficit 304, expended 2,227
total steps for day 3,677

8/6/2017
calories deficit (-)137, expended 2,042
total steps for day 2,007

8/5/2017
calories deficit 838, expended 2,681
total steps for day 3,855

8/4/2017
calories deficit 299, expended 2,208
total steps for day 4,214

8/3/2017
calories deficit 27, expended 2,025
total steps for day 2,451

8/2/2017
calories deficit (-)47, expended 2,136
total steps for day 4,131

8/1/2017
calories deficit 70, expended 2,090
total steps for day 4,113

7/31/2017
calories deficit 222, expended 2,518
total steps for day 9,403

7/30/2017
calories deficit (-)274, expended 1,853
total steps for day 1,860

7/29/2017
calories deficit 212, expended 1,840
total steps for day 1,454

7/28/2017
calories deficit (-)54, expended 1,987
total steps for day 2,685

7/27/2017
calories deficit 50, expended 2,218
total steps for day 4,280

7/26/2017
calories deficit 326, expended 2,753
total steps for day 11,716

7/25/2017
calories deficit -114, expended 2,240
total steps for day 4,633

7/24/2017
calories deficit 437, expended 2,883
total steps for day 11,167

7/23/2017
calories deficit (-)483, expended 1,950
total steps for day 1,657

7/22/2017
calories deficit 289, expended 2,796
total steps for day 12,086

7/21/2017
calories deficit 113, expended 1,946
total steps for day 2,382

7/20/2017
calories deficit (-)200, expended 2,096
total steps for day 2,943

7/19/2017
calories deficit 123, expended 2,246
total steps for day 5,839

7/18/2017
calories deficit (-)055, expended 1,929
total steps for day 2,716

7/17/2017
calories deficit 694, expended 2,459
total steps for day 6,588

7/16/2017
calories deficit (-)123, expended 1,795
total steps for day 1,049

7/15/2017
calories deficit 222, expended 2,454
total steps for day 10,276
 
7/14/2017
calories deficit (-)331, expended 2,113
total steps for day 4,451

7/13/2017
calories deficit (-)072, expended 2,168
total steps for day 4,189

7/12/2017
calories deficit 651, expended 2,609
total steps for day 9,377

7/11/2017
calories deficit (-)157, expended 2128
total steps for day 3,572

7/10/2017
calories deficit 1047, expended 2,638
total steps for day 11,032

7/09/2017
calories deficit 018, expended 2,004
total steps for day 1,756

7/08/2017
calories deficit 794, expended 2,968
total steps for day 11,780

7/07/2017
calories deficit: 009, expended 2,129
total steps for day 2,504

7/06/2017
calories deficit: 183, expended 2,257
total steps for day 3,085

7/05/2017
calories deficit: 035, expended 2,265
total steps for day 3,428

7/04/2017
calories deficit: 604, expended 2,499
total steps for day 8,966

7/03/2017
calories deficit: 487, expended 2,970
total steps for day 13,493

7/02/2017
calories deficit: 184, expended 1,941
total steps for day 1,453

7/01/2017
calorie deficit: -162, expended 1,974
total steps for day 1,418

6/30/2017
calorie deficit: 110, expended 2,418
total steps for day 8,872

6/29/2017
calorie deficit: 532; expended: 2,815
total steps for day 10,808

6/28/2017
calorie deficit: 116; expended: 2,190
total steps for day 4,826

6/27/2017
calorie deficit: 289; expended 2,185
total steps for day 3,144

6/26/2017
calorie deficit: 176; expended 2,582
total steps for day 8,672

6/25/2017
calorie deficit: 382; expended 2,366
total steps for day 7,372

6/24/2017
calorie deficit: -(135); expended 1,913
total steps for day 2,136

6/23/2017
calorie deficit: 284; expended 2,350
total steps for day 5,869

6/22/2017
calorie deficit: -(084); expended 2,027
total steps for day 2,509

6/21/2017
calorie deficit: 189; expended 2,087
total steps for day 2,658

6/20/2017
calorie deficit: -(010); expended 2,115
total steps for day: 3,370

6/19/2017
calorie deficit: 741; expended 2,622
total steps for day: 5,608

6/18/2017
calorie deficit: 261; expended 2,073
total steps for day: 2,835

6/17/2017
calorie deficit: 678; expended 2,568
total steps for day: 5,067

6/16/2017
calorie deficit: 481; expended 2,105
total steps for day: 2,577

6/15/2017
calorie deficit: 504; expended 2,458
total steps for day: 7,352

6/14/2017
calorie deficit: -(005); expended 2,317
total steps for day: 4,681

6/13/2017
calorie deficit: 607; expended 2,311
total steps for day: 4,177

6/12/2017
calorie deficit: 067; expended 2,319
total steps for day: 3,968

6/11/2017
calorie deficit: 075; expended: 1,843
total steps for day: 943

6/10/2017
calorie deficit: 554; expended 2,010
total steps for day: 1,865

6/09/2017
calorie deficit: 367; expended 2,205
total steps for day: 2,472

6/08/2017
calorie deficit: -(070) went over 70; expended 2,325
total steps for day: 5,252

6/07/2017
calorie deficit: 015; expended: 2,068
total steps for day: 2,274

6/06/2017
calorie deficit: -(024) went over 24; expended 1,875
total steps for day: 1,478

6/05/2017
calorie deficit: 503; expended 2,327
total steps for day: 4,090

6/04/2017
calorie deficit: 544; expended 2,465
total steps for day: 4,881

6/03/2017
calorie deficit: 162; expended 2,536
total steps for day: 4,564

6/02/2017
calorie deficit: 580; expended 2,336
total steps for day: 8,176

6/01/2017
no gym
calorie deficit: 181; expended 2,218
total steps for day: 3,357

5/31/2017
walked track at CLC after work
calorie deficit: 412; expended 2,499
total steps for today: 9,435

5/30/2017
calorie deficit: 969; expended 3,361
total walking + running: 1306 cal in 15,960 steps
total steps for entire day: 20,252

5/29/2017
calorie deficit: -40(went over forty); expended 1,852
no gym
total steps: 1,298

5/28/2017
calorie deficit: 398; expended 2,394
total steps today: 9,666
gym walk-run on treadmill at 2deg
    - alt. 0.25mi @ 7.4mph c 0.10mi @ 3.4mph
    - decrement the 7.4mph portion by 0.01mi each time
    - lower bound: 0.10mi @ 7.4mph
    - decreased incline to 1deg at 3.75miles
    - total steps 7,404 in 58:51 for 568 calories
    - steps/cal: 13.03
    - peak 12min, cardio 22min, fb 25min
    - total distance step-on to step-off: 5.54miles
    - ave. cal/min:  9.6516

5/27/2017
went 024 (twenty-four) calories over for the day
expended 1,931
no gym
total steps: 1,377

5/26/2017
calorie deficit: 608; expended 2,608
no gym
total steps: 9,008

5/25/2017
calorie deficit: 328; expended 2,770
total steps today: 12,139
gym walk-run on treadmill at 2deg
    - alt. 0.23mi @ 7.2mph c 0.10mi @ 3.4mph
    - decrement the 7.2mph portion by 0.01mi each time
    - lower bound: 0.10mi @ 7.4mph
    - decreased incline to 1deg at 3.75miles
    - total steps 7,637 in 60:34 for 574 calories
    - steps/cal: 13.30
    - peak 01min, cardio 40min, fb 19min
    - total distance step-on to step-off: 5.46miles
   - ave. cal/min: 9.4771

5/24/2017
calorie deficit: 391; expended 2,333
total steps today: 5,174
gym walk-run on treadmill at 2deg
    - alt. 0.22mi @ 7.2mph c 0.10mi @ 3.4mph
    - decrement the 7.2mph portion by 0.01mi each time
    - lower bound: 0.10mi @ 7.2mph
    - decreased incline to 1deg at 3.75miles
    - total steps 7,810 in 1:02:16 for 630 calories
    - steps/cal: 12.40
    - peak 11min, cardio 40min, fb 12min

5/23/2017
calorie deficit:597; expended 3,121
outside walking - 1,223 steps in 13:39 totaling 92 calories
gym walk-run on treadmill at 2deg
    - alt. 0.22mi @ 7.2mph c 0.10mi @ 3.4mph
    - decrement the 7.2mph portion by 0.01mi each time
    - lower bound: 0.10mi @ 7.2mph
    - decreased incline to 1deg at 3.75miles
    - total steps 7,810 in 1:02:16 for 630 calories
    - steps/cal: 12.40
    - peak 11min, cardio 40min, fb 12min
total deliberate exercise: 9,033 steps in 1:15:55 (699 cal)

5/22/2017
calorie deficit: went over by 137; expended 2,052
No gym (at Somerset training all day)
Total steps: 2,581

5/21/2017
calorie deficit: 106; total expended: 2,017
No gym
Total steps: 2,197

5/20/2017
calorie deficit: 427; total expended: 2,693
treadmill:
    - run-walk @ 2deg incline until 3.75mi, then 1deg
    - alt. 7.2mph for 0.22mile with 3.4mph for 0.10 mi, then:
        + decremented run portion by 0.01mi until 0.06mi
    - total steps: 8,799 in ~1hr 14min.
    - total burned: 718 cal.
    - steps/cal first 60min: 12.16

5/19/2017 No gym today; went over by 151 cal.

5/18/2017
calorie deficit: 921; total expended: 3,327
walked at work a total of 5,532 steps totaling 433 cal
treadmill:
    - run-walk @ gym totaled 10,199 steps and 783 cal
    - alt 7.0mph for 0.2mi and 3.5mph for 0.1mi first half hr
    - alt 7.0mph for 0.15mi and 3.5mph for 0.1mi till 15:00
    - alt 7.0mph for 0.10mi and 3.5mph for 0.1mi remainder
    - gym steps/cal first 60-min treadmill: 13.03
total outside walking at work and gym walk-run: 
    - 15,731 steps
    - 1,216 calories

5/17/2017
walked total of 9,110 steps
no gym
daily calorie total 2,678
calorie deficit 142

5/16/2017
walked total 4,814 steps outside during work
ran-walked total 7,367 steps at gym
daily total as of 4:24pm CST: 15,047 steps
calorie total for treadmill: 571; steps/cal: 12.90
calorie total for walking outside: 386; steps/cal: 12.47

5/15/2017
treadmill 566 cal over 67 minutes
alternated 0.08mi @ 8.1mph with 0.12mi @ 3.4mph
total run-walk for entire day: 907 calories

5/13 & 5/14/2017: no gym

5/12/2017
treadmill for 65min (17min warm-up, run-walk 48min)
alternated 0.09mi @ 7.1mph with 0.15mi @ 3.4mph
all at 4.5degree incline; total calories burned was 581
average bpm: 126
steps/cal: 13.24

5/11/2017
treadmill for 58:52 @ 4deg incline
alternated 0.10mi @ 6.8mph with 0.15mi @ 3.4mph
run-walk totaled 579 cal in 7,419 steps
steps/cal: 12.81

5/10/2017
no gym; total walking 3.77 miles

5/09/2017
treadmill for approx. 57 min @ 3deg incline
alternated 0.12mi @ 6.6mph, then 0.15mi @ 3.5mph
run-walk totaled 549 cal in 7,000 steps
two walks earlier in day totaled 3,385 steps and 264 cal
steps/cal: 12.75

5/08/2017
treadmill for approx. 50 min @ 2deg incline
alternated 0.15mi @ 6.5mph, then @ 3.5mph
run-walk totaled 643 cal in 8,156 steps in 69 min.
walk portion (18min) averaged 7 cal/min totaling 125 cal
run portion (51min) averaged 10 cal/min totaling 518 cal
steps/cal:  12.68

5/06/2017 (Sat)
treadmill began with 12m warmup 9deg 3.7
following run/walks are at 2deg:
run/walk alt at 6.1 for 0.25 then 3.7 for 0.25mile
run/walk alt at 6.2 for 0.15 then 3.6 for 0.15mile
total distance 9.98 miles
13,822 steps totaling 1,075 calories
steps/cal: 12.86

5/04/2017
elliptical with variable resistance and incline
1:03:23
611 cal avg bpm 133 (peak 167)
11m peak, 39m cardio, 14m fb
10 cal/min
7,175 steps (or 6,792 steps per hour)
steps/cal: 11.74

5/02/2017
50s @ 7.5mph & 1.0 incline, then 50 @ 3.6mph
time 1:00:34
649 cal avg bpm 140 (peak 172)
20m peak, 36 cardio, 04 fb
11 cal/min
8,053 steps
steps/cal: 12.41

5/01/2017
50s @ 7.5mph, then 45s @ 3.6mph
time 1:01:26
678 cal avg bpm 142 (peak 170)
22m peak, 34m cardio
11 cal/min
8,132 steps
steps/cal: 11.99

4/29/2017
50s @ 7.4mph, then 39s @ 3.6mph
time 49:26
529 cal avg bpm 137 (peak 166)
8m peak, 42m cardio
11 cal/min
6,664 steps
steps/cal: 12.60

4/28/2017
50s @ 7.4mph, then 42s @ 3.6mph
time 59:43
647 cal avg bpm 138 (peak bpm 165)
15m peak, 40m cardio, 5m fat burn
11 cal/min
7,890 steps
steps/cal: 12.19

4/26/2017
50s @ 7.4mph, then 45s @ 3.6mph
time 59:44
681 cal avg bpm 147
27m peak, 30m cardio
11 cal/min
8,284 steps
steps/cal: 12.16

4/25/2017
predominantly 50s @ 7.3mph, then 50s @ 3.6mph
time  59:15
679 cal @ avg bpm 147
28m peak, 31m cardio
11 cal/min
8,146 steps
steps/cal: 12.00





Calorie deficits:

Mon 05/15/2017: 644{2959}{566 cal run/walk}
Sun 05/14/2017: 186{2104}{no gym}

Sat 05/13/2017: -45 :( {1942}{no gym}
Fri 05/12/2017: 672{3059}{run-walk totaled 581 cal}
Thu 05/11/2017: 914{2863}{run-walk totaled 671 cal}
Wed 05/10/2017: 372{2463}{no gym}
Tue 05/09/2017: 793{3111}{run-walk total 813 cal}
Mon 05/08/2017: 702{2882}{run-walk total 643 cal}
Sun 05/07/2017: -029{1981}{no gym}

Sat 05/06/2017: 881{3067}{run-walk totaled 705 cal}
Fri 05/05/2017: 090{2188}{no gym}
Thu 05/04/2017: 542{2827}{elliptical 1:03:23, 611 cal}
Wed 05/03/2017: 044{2286}{no gym}
Tue 05/02/2017: 644{3005}{run-walk 8,053 steps and 649 cal at avg bpm 140, 20m peak, 36m cardio, 04m fb}
Mon 05/01/2017: 587{2897}{run-walk 8,132 steps and 678 cal at avg bpm 142, 22m peak, 34m cardio}
Sun 04/30/2017: 143{2046}{no gym}

Sat 04/29/2017: 316{2596}{run-walk 6,664 steps and 529 cal at avg bpm 137, 08m peak, 42m cardio}
Fri 04/28/2017: 734{2987}{run-walk 7,890 steps and 647 cal at avg bpm 138, 15m peak, 40m cardio, 5m fb}
Thu 04/27/2017: 379{2270}{no gym}
Wed 04/26/2017: 751{2995}{run-walk 8,284 steps and 681 cal at avg bpm 147, 27m peak, 30m cardio}
Tue 04/25/2017: 847{2763}{run-walk 8,146 steps and 679 cal at avg bpm 147, 28m peak, 31m cardio}
Mon 04/24/2017: 367{2647}{run-walk 7,744 steps and 594 cal at avg bpm 128, 03m peak, 38m cardio, 19m fb}
Sun 04/23/2017: 294{1983}{no gym}

Sat 04/22/2017: went over 163 cal{1840}{no gym}
Fri 04/21/2017: 390{2692}{run-walk 7,977 steps and 605 cal at avg bpm 131, 05m peak, 37m cardio, 18m fb}
Thu 04/20/2017: 695{2917}{run-walk 635 cal at avg bpm 133, 16m peak, 27m cardio, 17m fb}
Wed 04/19/2017: 086{2189}{no gym}
Tue 04/18/2017: 711{2726}{644 cal run-walk @ 138 avg bpm, 21m peak, 29m cardio, 10m fb}
Mon 04/17/2017: 814{3015}{765 cal run-walk @ 138 avg bpm, 24m peak, 37 min cardio, 11min fb}
Sun 04/16/2017: 356{2069}{no gym}

Sat 04/15/2017: -05{1978}{no gym}
Fri 04/14/2017: 631{2793}{did 628 cal run-walk at gym; ave bpm: 134}
Thu 04/13/2017: 820{2826}{did 58-min run-walk for 598 cal}
Wed 04/12/2017: -23{2098}{no gym; went over 23 calories}
Tue 04/11/2017: 664{2688}{did '3.35 run-walk' for 602 cal}
Mon 04/10/2017: 638{2732}{did '3.26 run-walk' for 573 cal} weighed 168.5
Sun 04/09/2017: 181{1986}{no gym}

Sat 04/08/2017: 585{2694}{walk-run est. 600 cal - FitBit didn't record heartrate :(  }
Fri 04/07/2017: 566{2656}{walk 104, run 500 cal}
Thu 04/06/2017: 490{2745}{60-min using 'Run-Walk 3.00 mi': 599 cal}
Wed 04/05/2017: 294{2191}{no gym}
Tue 04/04/2017: 921{3027}{walk 165, run 627 cal}
Mon 04/03/2017: 955{2718}{walk 234, run 318 cal}
Sun 04/02/2017: 273{2141}{no gym}

Sat 04/01/2017: 389{2109}{no gym}
Fri 03/31/2017: 816{2979}{walk 255, run 352 cal}
Thu 03/30/2017: 385{2254}{no gym}
Wed 03/29/2017: 744{2749}{run 513 cal}
Tue 03/28/2017: 669{2812}{walk 069, run 623 cal}
Mon 03/27/2017: 656{2638}{walk 069, run 517 cal}
Sun 03/26/2017: zero{2008 in and out}{no gym}

Sat 03/25/2017: 070{1964}{no gym}
Fri 03/24/2017: 624{2839}{walk 150, run 475 cal}
Thu 03/23/2017: 376{2199}{no gym}
Wed 03/22/2017: 729{3043}{walk 342, run 413 cal}
Tue 03/21/2017: 764{2675}{walk 161, run 409 cal}
Mon 03/20/2017: 621{2849}{walk 108, run 515 cal}
Sun 03/19/2017: 007{2003}{no gym}

Sat 03/18/2017: 256{2386}{no gym}
Fri 03/17/2017: 429{2702}{walk only 485}
Thu 03/16/2017: 621{2802}{walk 225, run 445 cal}
Wed 03/15/2017: 904{3061}{walk 101, run 560 cal}
Tue 03/14/2017: 660{2829}{no gym}
Mon 03/13/2017: 629{2976}{walk 150, run 134+138 cal}
Sun 03/12/2017: 023{1987}{no gym}

Sat 03/11/2017: went OVER 166{no gym}
Fri 03/10/2017: 818{2890}walk 120, run 379 cal}
Thu 03/09/2017: 627{2818}{walk-run 549 cal}
Wed 03/08/2017: 718{2478}{no gym}
Tue 03/07/2017: 620{2691}{walk-run 558 cal}
Mon 03/06/2017: 1336{3129}{walk 198-run 343 cal} 
Sun 03/05/2017: 498{2633}{walk-run 559 cal}

Sat 03/04/2017: 316{2041}{no gym}
Fri 03/03/2017: 261{2318}{no gym}
Thu 03/02/2017: 186{2870){walk-run 717 cal}
Wed 03/01/2017: 366{2451}{no gym}
Tue 02/28/2017: 818{2749}{walk-run 607 cal}
Mon 02/27/2017: 647{2759}{walk-run 572 cal}
Sun 02/26/2017: 278{2133}{no gym}

Sat 02/25/2017: 446{2321}{no gym}
Fri 02/24/2017: 677{2689}{walk 197, run 378 cal} 
Thu 02/23/2017: 675{2501}{no gym}
Wed 02/22/2017: 737{2912}{gym: walk-run combined: 511 cal}
Tue 02/21/2017: 686{2871}{gym: walk-run combined: 581 cal}
Mon 02/20/2017: 943{2989}{gym: walk 234 cal, run 395 cal}
Sun 02/19/2017: 588{2107}{no gym}

Sat 02/18/2017: 208{2156 out}{no gym}
Fri 02/17/2017: 496{3046 out}{772 cal on elliptical}
Thu 02/16/2017: 634{2739 out}{walk-run 308+346 cal}
Wed 02/15/2017: 1243{3164 out}{walked 113 cal, ran 558 cal}
Tue 02/14/2017: 625{2539 out}{walked at gym for 242 cal}
Mon 02/13/2017: 582{2861 out}{gym: run 323 cal, walk 317 cal}
Sun 02/12/2017: 626{2721 out}{gym: run-walk 541 cal}

Sat 02/11/2017: EXCESS 069(sixty-nine)calories :(
Fri 02/10/2017: 517{2828 out}{gym: run-walk 257 cal, elliptical 343 cal}
Thu 02/09/2017: 893{2882 out}{gym: rowing 100 cal, run-walk 526 cal}
Wed 02/08/2017: 563{2627 out}{gym: spinning 07 cal, run-walk 286 cal, workout 96 cal}
Tue 02/07/2017: 1289{3382 out}total 792 cal; run-walk 199 cal; elliptical 593}
Mon 02/06/2017: 613{2912 out}{total 686 calories; exercise walk 135 cal in 16min; run 451 cal in 45 min; rowing 100 cal in 8:24}
Sun 02/05/2017: 096{2109 out}{no exercise}

Sat 02/04/2017: 830{2860 out}{walk-run 425; rowing 100}
Fri 02/03/2017: 740{2455 out}{no gym; got taxes done}
Thu 02/02/2017: 671{2951 out}{walk-run 363, elliptical 378}
Wed 02/01/2017: 644{2786 out}{walked treadmill for 425 calories}
Tue 01/31/2017: 854{2877 out}{gym total 530: elliptical 346, walk-run 184}
Mon 01/30/2017: 832{3186 out}{gym total 688: walk-run 124, elliptical 314, row 250}
Sun 01/29/2017: 658{2164 out}{no gym}

Sat 01/28/2017: 375{1965 out}{no gym}
Fri 01/27/2017: 669{2958 out}{did 856 cal at gym - walk/run 491, spin 364}
Thu 01/26/2017: 262{1914 out}{no gym today}
Wed 01/25/2017: 1202{3154 out}{did 611 at gym - walk/run 188, rowing 130, elliptical 293}
Tue 01/24/2017: 686{2858 out}{did 626 at gym - walk/run 526, rowing 100}
Mon 01/23/2017: no data (forgot Fitbit at home; left it charging)
Sun 01/22/2017: 341{2319 out}{did 581 cal at gym: walk/run 564, weights 17}

Sat 01/21/2017: 757{2752 out}{did 710 cal at gym: walk 431, run 115, Weights 39, Rowing 125} 
Fri 01/20/2017: 066{2273 out}
Thu 01/19/2017: 837{3161 out}{did 891 cal at gym: rowing 151, walk-run 740}
Wed 01/18/2017: 584{2522 out}{did KB 102; walk 203}
Tue 01/17/2017: 901{2753 out}{did 519 cal at gym: 374 run, 20 weights, 125 rowing}
Mon 01/16/2017: 924{3058 out}{did 671 cal at gym: 414 run, 117 walk, 32 spinning, 108 rowing}
Sun 01/15/2017: 327{1723 out}

Sat 01/14/2017: 857 {2879 out}{did 722 cal at gym}
Fri 01/13/2017: 398 {2363 out}
Thu 01/12/2017: 1287 {3003 out}{did treadmill then elliptical for 604 cal}
Wed 01/11/2017: 1065 {3441 out}{did multiple machines for total of 1013 cal}
Tue 01/10/2017: 485 {2426 out}
Mon 01/09/2017: 1050 {3232 out}{did multiple machines at gym for total of 977 cal}
Sun 01/08/2017: 221 {2195 out}

Sat 01/07/2017: 1220 {3186 out}
Fri 01/06/2017: 384 {2250 out}
Thu 01/05/2017: 533 {2222 out}
Wed 01/04/2017: 894 {2450 out}
Tue 01/03/2017: 868 {2690 out}
Mon 01/02/2017: 443 {2003 out}
Sun 01/01/2017: 643{2176 out}

Sat 12/31/2016: 409 {2096 out}
Fri 12/30/2016: 1019 {3304 out}{multiple machines totaling 748 calories}
Thu 12/29/2016: 346 {2231 out}
Wed 12/28/2016: 1220 {3235 out}{multiple machines totaling approx. 73 minutes and 714 calories}
Tue 12/27/2016: 564 {2260 out}
Mon 12/26/2016: 1110 {3203 out}{did spinning 4:03 for 42cal@ave. HR 134
    did spinning 5:04 for 50cal@ave. HR 129
    did walking 28:21 for 254 cal@ave. HR 113
    did rowing-machine for 139 cal@ave. HR 131
    did elliptical 21:52 for 252 cal@ave. HR 140
    Mon 12/26/2016 total: 737
Sun 12/25/2016: 427

Sat 12/24/2016: 561
Fri 12/23/2016: 958 {3103 out}(did elliptical 56:33 for 605cal@ave. HR 133 & ave. pace 17'21" & 3.26 mile & 6796 steps & 7% peak)
Thu 12/22/2016: 400 {2259 out} 2604 total steps today 
Wed 12/21/2016: 1311 {3152 out}(did elliptical 47:46 for 535cal@ave. HR 136 & ave. pace 16'06" (966") & 2.97 mile & 6122 steps & 15% peak)
Tue 12/20/2016: 665 {2371 out}
Mon 12/19/2016: 1034 {3046}(did elliptical 55:13 for 608cal@ave. HR 138 & ave. pace 17"28" (1048") & 3.16 mile & 6685 steps & 16% peak)
Sun 12/18/2016: 588 {2190 out}

Sat 12/17/2016: 993 {3184 out}(did elliptical 70:16 for 777 cal@ave. HR 140 & ave. pace 17'19" (1039") & 4.06 mile & 8441 steps & 24% peak)
Fri 12/16/2016: 689 {2398 out}
Thu 12/15/2016: 1070 {3084 out}(did elliptical 54:33 for 580 cal@ave. HR 136 & ave. pace 17'13" (1033") & 3.17 mile & 6492 steps & 13% peak)
Wed 12/14/2016: 569 {2373 out} - no exercise today
Tue 12/13/2016: 1166 {3204 out} did 11:01 spinning for 102 cal@ave. HR 131
Tue 12/13/2016: 1167 (did 61:16 elliptical for 615 cal@ave. HR 134 & ave. pace 21'29" (1289") & 2.85 mile & 6199 steps & 14.75% peak)
Mon 12/12/2016: 832 {2583 out}(no gym today) weight on work scale: 184.5
Sun 12/11/2016: 721 {2796}(did 45:00 elliptical for 454 cal@ave. HR 130 & ave. pace 17'13"(1033") & 2.61 mile & 5421 steps & 09% peak)

Sat 12/10/2016: 1181 {2925 out}(did 60:00 elliptical for 637 cal@ave. HR 133 & ave. pace 17'29"(1049") & 3.43 mile & 7271 steps & 08% peak)
Fri 12/09/2016: 833 {3140 out}(did 60:00 elliptical for 687 cal@ave. HR 141 & ave. pace 19'25"(1165") & 3.09 mile & 6496 steps & 45% peak)
Thu 12/08/2016: 745 {2491 out}
Wed 12/07/2016: 1092 {3099 out}(did 45:00 elliptical for 525 cal@ave. HR 141 & ave. pace 17'48"(1068") & 2.53 mile & 5163 steps & 16% peak)
Tue 12/06/2016: 1637 {3087 out}(did 45:00 elliptical for 491 cal@ave. HR 136 & ave. pace 18'40"(1120") & 2.41 mile 4942 steps & 02% peak)
Mon 12/05/2016: 1165 {3150 out}(did 45:01 elliptical for 533 cal@ave. HR 142 & ave. pace 20'02"(1202") & 2.25 mile & 4740 steps & 36% peak)
Sun 12/04/2016: 663 {2152 out}(very sedentary Sunday)

Sat 12/03/2016: 968 {2563 out}(light walking while shopping with Susan in Bowling Green)
Fri 12/02/2016: 773 {3138 out}(did 60-min elliptical for 696 cal@ave. HR 142)
Thu 12/01/2016: 828 {2536 out}(just did a little walking)
Wed 11/30/2016: 1548 {3232 out}(did 11-min wghts for 80 cal@ave. HR 120;  elliptical 60-min for 689 cal@ave. HR 144)
Tue 11/29/2016: 822 {2614 out}
Mon 11/28/2016: 1301 {3072 out}(did 60-min elliptical for 602 calories burned at ave. HR 131)
Sun 11/27/2016: 989 {2384 out}(did 27-min kettlebell for 252 calories burned at ave. HR 130){Weighed 185.5# this a.m.}

Sat 11/26/2016: 688 {2292 out}(did 20-min kettlebell for 200 calories burned at ave. HR 132)
Fri 11/25/2016: 1074 {2835 out}(did 72-min elliptical for 772 calories burned at ave. HR 135)
Thu 11/24/2016: 629 {2083 out}(no workout today)
Wed 11/23/2016: 713 {2769 out}(did 15-min walk 98 cal & ave HR 102; did 33 min elliptical 386 cal & ave. HR 142)
Tue 11/22/2016: 1134 {3202 out}(did 1 hour on elliptical this afternoon - 783 cal @ ave. HR 157)
Mon 11/21/2016: 1162 {2960 out}(did 39 minutes on elliptical this afternoon - 438 cal @ ave. HR 147)
Sun 11/20/2016: 418 {2066 out}

Sat 11/19/2016: 890 {2923 out}
Fri 11/18/2016: 1154 {2999 out}
Thu 11/17/2016: 1632 {3481 out}
Wed 11/16/2016: 1300 {3568 out}
Tue 11/15/2016: 639 {2763 out}
Mon 11/14/2016: 1148 {3151 out}
Sun 11/13/2016: 650 {2693 out}

Sat 11/12/2016: 1254 {3269 out}
Fri 11/11/2016: 869 {3130 out}
Thu 11/10/2016: 871 {2893 out}
Wed 11/09/2016: 856 {2630 out}
Tue 11/08/2016: 925 {2921 out}
Mon 11/07/2016: 775 {2495 out}
Sun 11/06/2016: 537 {2875 out}

Sat 11/05/2016: 985 {2870 out}
Fri 11/04/2016: 636 {2634 out}
Thu 11/03/2016: 929 {3095 out}
Wed 11/02/2016: 720 {2808 out}
Tue 11/01/2016: 910 {2811 out}
Mon 10/31/2016: 745 {2969 out}
Sun 10/30/2016: 668 {2485 out}

Sat 10/29/2016: 823 {2744 out}
Fri 10/28/2016: 1224 {3203 out}
Thu 10/27/2016: 752 {2769 out}
Wed 10/26/2016: 1070 {2774 out}
Tue 10/25/2016: 714 {2913 out}
Mon 10/24/2016: 1062 {2674 out}
Sun 10/23/2016: 665 {2340 out}

Sat 10/22/2016: 684 {2560 out}
Fri 10/21/2016: (-)654 {567 out}
Thu 10/20/2016: 224 {1903 out}
Wed 10/19/2016: 484 {1739 out}


For the week of Sun 12/11 to Sat. 12/17/2016:
On the elliptical machine 4x
- 12.69 miles
- 26553 steps
- peak varied from 9% to 24%
- ave. HR varied from 130 to 140
- ave. pace 18'30"

For the week of Sun 12/4 to Sat. 12/10/2016:
On the elliptical machine 5x
- 13.71 miles
- 28,612 steps
- peak varied from 2% to 45% of each workout
- 2,873 calories burned
- ave. HR varied from 133 to 142
- ave. pace 18'41"

Max heart rate: 175
Target rate: 105-158
Fat burn zone: 119-142


Run-Walk 3.35 Mile





A combination of running and walking in which the total run distance is 3.35 miles. Be sure to take note of the distance you've walked up to this point today, as recorded by your FitBit or other device. After the full hour of this run-walk, we'll see if the treadmill's readout of elapsed distance is the same as your FitBit's. If not, you'll need to adjust your FitBit's stride length setting accordingly.

Note: all walking cool-downs are at 3.3 mph.

When you're ready to begin, click here.













Leg #1
Immediately → 0.22 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #2

Great! You've finished the first 0.22 miles of today's run-walk.

At 56:350.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.













Leg #3

Good. You've accumulated 0.39 miles of run time!

At 53:250.20 mi. @ 7.0 mph.

Do walking cool-down. Click here.













Leg #4

Super! You've accumulated 0.59 miles of run distance. Relax into walking cool-down.

At 49:500.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.













Leg #5

Fantastic! You've accumulated 0.76 mi. of run distance.

At 46:450.20 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #6

Wonderful! You've accumulated 0.96 mi. of run distance.

At 43:150.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.













Leg #7

Excellent, that's 1.13 mi. accumulated run distance.

At 39:350.20 mi. @ 7.0 mph

Go to walking cool-down. Click here.













Leg #8

Wow! That's 1.33 mi. accumulated run distance.

At 36:350.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.













Leg #9

All right! That's 1.50 mi. accumulated run distance.

At 32:150.20 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #10

Whew! That's 1.70 mi accumulated run distance.

At 28:500.17 mi. @ 7.8 mph

Go to walking cool-down. Click here.













Leg #11

Awesome! That's 1.87 mi. accumulated run distance.

At 25:350.20 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #12

Burn it up, son! That's 2.07 mi. accumulated run distance.

At 22:100.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.













Leg #13

Yeah, baby! That's 2.24 mi. accumulated run distance.

At 19:000.20 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #14

Keep hammering! That's 2.44 mi. accumulated run distance.

At 15:350.17 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #15

Really good work! You've accumulated 2.61 mi. of run distance.

At 12:250.20 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #16

You're close! You've accumulated 2.81 mi. of run distance.

At 9:000.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.













Leg #17

You have now accumulated 2.98 mi. of run distance.

At 5:500.20 mi. @ 7.0 mph.

Go to walking cool-down. Click here.













Leg #18

You have accumulated 3.18 mi. of run distance.

At 2:200.17 mi. @ 7.8 mph.

Go to walking cool-down. Click here.





















The End
Great job! You have accumulated 3.35 mi. of run distance, and roughly 5.50 miles overall distance during this hour's workout! Great cardio! Now reset the treadmill and do fifteen minutes of cool-down at a comfortable walking speed between 2.8 and 3.8 mph.

Click here to return to the beginning.


Run data:

4/11/2017 → 602 cal → 129 ave. BPM→cardio 34m/fb 20m/peak 06m

Run-Walk 3.26 Mile





A combination of running and walking in which the total run distance is 3.26 miles. Be sure to take note of the distance you've walked up to this point today, as recorded by your FitBit or other device. After the full hour of this run-walk, we'll see if the treadmill's readout of elapsed distance is the same as your FitBit's. If not, you'll need to adjust your FitBit's stride length setting accordingly.

Note: all walking cool-downs are at 3.3 mph.

When you're ready to begin, click here.













Leg #1
Immediately → 0.22 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #2
Great! You've finished the first 0.22 miles of today's run-walk.

At 56:300.17 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #3
Good. You've accumulated 0.39 miles of run time!

At 53:200.19 mi. @ 6.8 mph.

Do walking cool-down. Click here.













Leg #4
Super! You've accumulated 0.58 miles of run distance. Relax into walking cool-down.

At 49:500.14 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #5
Fantastic! You've accumulated 0.72 mi. of run distance.

At 46:450.20 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #6
Wonderful! You've accumulated 0.92 mi. of run distance.

At 43:150.17 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #7
Excellent, that's 1.09 mi. accumulated run distance.

At 39:350.20 mi. @ 6.8 mph

Go to walking cool-down. Click here.













Leg #8
Wow! That's 1.29 mi. accumulated run distance.

At 36:350.17 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #9
All right! That's 1.46 mi. accumulated run distance.

At 32:150.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #10
Whew! That's 1.65 mi accumulated run distance.

At 28:500.17 mi. @ 7.6 mph

Go to walking cool-down. Click here.













Leg #11

Awesome! That's 1.82mi. accumulated run distance.

At 25:350.20 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #12
Burn it up, son! That's 2.02 mi. accumulated run distance.

At 22:100.16 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #13
Yeah, baby! That's 2.18 mi. accumulated run distance.

At 19:000.20 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #14
Keep hammering! That's 2.38 mi. accumulated run distance.

At 15:350.16 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #15
Really good work! You've accumulated 2.54 mi. of run distance.

At 12:250.20 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #16
You're close! You've accumulated 2.74 mi. of run distance.

At 9:000.16 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #17
You have now accumulated 2.90 mi. of run distance.

At 5:500.20 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #18
You have accumulated 3.10 mi. of run distance.

At 2:200.16 mi. @ 7.6 mph.

Go to walking cool-down. Click here.





















The End
Great job! You have accumulated 3.26 mi. of run distance, and roughly 5.25 miles overall distance during this hour's workout! Great cardio! Now reset the treadmill and do fifteen minutes of cool-down at a comfortable walking speed between 2.8 and 3.8 mph.

Click here to return to the beginning.


Run data:

4/10/2017 → 573 cal → 127 ave. BPM→cardio 38m/fb 21m
ran (@ either 7.6 or 8.3 mph) for 3.26 of 5.25 miles on treadmill

Run-Walk 3.11 Mile





A combination of running and walking in which the total run distance is 3.11 miles. Be sure to take note of the distance you've walked up to this point today, as recorded by your FitBit or other device. After the full hour of this run-walk, we'll see if the treadmill's readout of elapsed distance is the same as your FitBit's. If not, you'll need to adjust your FitBit's stride length setting accordingly.

Note: all walking cool-downs are at 3.3 mph.

When you're ready to begin, click here.













Leg #1 Immediately → 0.21 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #2 Great! You've finished the first 0.21 miles of today's run-walk.

At 56:300.16 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #3 Good. You've accumulated 0.37 miles of run time!

At 53:200.18 mi. @ 6.8 mph.

Do walking cool-down. Click here.













Leg #4 Super! You've accumulated 0.55 miles of run distance. Relax into walking cool-down.

At 49:500.14 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #5 Fantastic! You've accumulated 0.69 mi. of run distance.

At 46:450.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #6 Wonderful! You've accumulated 0.88 mi. of run distance.

At 43:150.17 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #7 Excellent, that's 1.05 mi. accumulated run distance.

At 39:350.19 mi. @ 6.8 mph

Go to walking cool-down. Click here.













Leg #8 Wow! That's 1.24 mi. accumulated run distance.

At 36:350.16 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #9 All right! That's 1.40 mi. accumulated run distance.

At 32:150.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #10 Whew! That's 1.59 mi accumulated run distance.

At 28:500.16 mi. @ 7.6 mph

Go to walking cool-down. Click here.













Leg #11

Awesome! That's 1.75mi. accumulated run distance.

At 25:350.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #12 Burn it up, son! That's 1.94 mi. accumulated run distance.

At 22:100.15 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #13 Yeah, baby! That's 2.09 mi. accumulated run distance.

At 19:000.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #14 Keep hammering! That's 2.28 mi. accumulated run distance.

At 15:350.15 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #15 Really good work! You've accumulated 2.43 mi. of run distance.

At 12:250.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #16 You're close! You've accumulated 2.62 mi. of run distance.

At 9:000.15 mi. @ 7.6 mph.

Go to walking cool-down. Click here.













Leg #17 You have now accumulated 2.77 mi. of run distance.

At 5:500.19 mi. @ 6.8 mph.

Go to walking cool-down. Click here.













Leg #18 You have accumulated 2.96 mi. of run distance.

At 2:200.15 mi. @ 7.6 mph.

Go to walking cool-down. Click here.





















The End Great job! You have accumulated 3.11 mi. of run distance, and roughly 5.10 miles overall distance during this hour's workout! Great cardio! Now reset the treadmill and do fifteen minutes of cool-down at a comfortable walking speed between 2.8 and 3.8 mph.

Click here to return to the beginning.


Run data:

Run-Walk 2.85 Mile





A combination of running and walking in which the total run distance is 2.85 miles. Be sure to take note of the distance you've walked up to this point today, as recorded by your FitBit or other device. After the full hour of this run-walk, we'll see if the treadmill's readout of elapsed distance is the same as your FitBit's. If not, you'll need to adjust your FitBit's stride length setting accordingly.

When you're ready to begin, click here.













Leg #1 of RW2.85

Immediately accelerate to 7.6 mph and run 0.21 mi. then decelerate to a 3.3 mph walking cool-down. Click here.













Leg #2 of RW2.85

Great! You've finished the first 0.21 miles of today's run-walk, and are in cool-down. Beginning when timer countdown reads 56:25, run 0.21 miles at an easy 6.5 mph, then decelerate to a 3.3 mph walk. Click here.













Leg #3 of RW2.85

Good. You've accumulated 0.42 miles of run time, and finished Leg 2. Walk and cool-down. Begin a 0.12 mile run at 8.3 mph when countdown reads 52:50. After finishing this 3rd leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #4 of RW2.85

Super! You've now accumulated 0.54 miles of run distance. Relax into your cool-down walk. At countdown 50:25, begin a 0.18 mi. run at 6.5 mph. After finishing this 4th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #5 of RW2.85

Fantastic! You've now accumulated 0.72 mi. of run distance. At countdown 47:00, begin a 0.13 mi. run at 8.3 mph. After finishing this 5th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #6 of RW2.85

Wonderful! You've now accumulated 0.85 mi. of run distance. At countdown 44:15, begin a 0.12 mi. run at 7.6 mph. After finishing this 6th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #7 of RW2.85

Excellent, that's 0.97 mi. accumulated run distance. At countdown 41:35, begin a 0.17 mi. run at 6.5 mph. After finishing this 7th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #8 of RW2.85

Wow! That's now 1.14 mi. accumulated run distance. At countdown 38:20, begin a 0.12 mi. run at 8.3 mph. After finishing this 8th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #9 of RW2.85

All right! That's 1.26 mi. accumulated run distance. At countdown 35:20, begin a 0.16 mi. run at 6.5 mph. After finishing this 9th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #10 of RW2.85

Whew! That's 1.42 mi accumulated run distance. At countdown 31:45, begin a 0.12 mi. run at 8.3 mph. After finishing this 10th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #11 of RW2.85

Awesome! That's 1.54 mi. accumulated run distance. At countdown 28:45, begin a 0.16 mi. run at 6.5 mph. After finishing this 11th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #12 of RW2.85

Burn it up, son! That's 1.70 mi. accumulated run distance. At countdown 25:10, begin a 0.14 mi. run at 7.6 mph. After finishing this 12th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #13 of RW2.85

Yeah, baby! That's 1.84 mi. accumulated run distance. At countdown 21:55, begin a 0.12 mi. run at 8.3 mph. After finishing this 13th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #14 of RW2.85

Keep hammering! That's 1.96 mi. accumulated run distance. At countdown 18:50, begin a 0.17 mi. run at 6.5 mph. After finishing this 14th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #15 of RW2.85

Really good work! You've accumulated 2.13 mi. of run distance. At countdown 15:05, begin a 0.12 mi. run at 8.3 mph. After finishing this 15th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #16 of RW2.85

You're close! You've accumulated 2.25 mi. of run distance. At countdown 12:00, begin a 0.12 mi. run at 7.6 mph. Click here.













Leg #17 of RW2.85

You have now accumulated 2.37 mi. of run distance. At countdown 8:50, begin a 0.16 mi. run at 6.5 mph. Click here.













Leg #18 of RW2.85

You have accumulated 2.53 mi. of run distance. At countdown 5:10, begin a 0.12 mi. run at 8.3 mph. Click here.













Leg #19 of RW2.85

You have accumulated 2.65 mi. of run distance. At countdown 2:05, begin a final 0.20 mi. run at 6.5 mph. Click here.





















End of RW2.85 Great job! You've accumulated a total of 2.85 miles of running distance, and roughly 5.0 miles overall distance during this hour's workout! Great cardio! Now reset the treadmill and do fifteen minutes of cool-down at a comfortable walking speed between 2.8 and 3.8 mph.

Click here to return to the beginning.


Run data:

date? → ? cal. → ave. BPM ?

Run-Walk 2.70 Mile





A combination of running and walking in which the total run distance is 2.70 miles. Be sure to take note of the distance you've walked up to this point today, as recorded by your FitBit or other device. After the full hour of this run-walk, we'll see if the treadmill's readout of elapsed distance is the same as your FitBit's. If not, you'll need to adjust your FitBit's stride length setting accordingly.

When you're ready to begin, click here.













Leg #1 of RW2.70

Immediately accelerate to 7.6 mph and run 0.20 mi. then decelerate to a 3.3 mph walking cool-down. Click here.













Leg #2 of RW2.70

Great! You've finished the first 0.20 miles of today's run-walk, and are in cool-down. Beginning when timer countdown reads 56:30, run 0.20 miles at an easy 6.5 mph, then decelerate to a 3.3 mph walk. Click here.













Leg #3 of RW2.70

Good. You've accumulated 0.40 miles of run time, and finished Leg 2. Walk and cool-down. Begin a 0.12 mile run at 8.3 mph when countdown reads 53:00. After finishing this 3rd leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #4 of RW2.70

Super! You've now accumulated 0.52 miles of run distance. Relax into your cool-down walk. At countdown 50:28, begin a 0.18 mi. run at 6.5 mph. After finishing this 4th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #5 of RW2.70

Fantastic! You've now accumulated 0.70 mi. of run distance. At countdown 47:00, begin a 0.12 mi. run at 8.3 mph. After finishing this 5th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #6 of RW2.70

Wonderful! You've now accumulated 0.82 mi. of run distance. At countdown 44:15, begin a 0.12 mi. run at 7.6 mph. After finishing this 6th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #7 of RW2.70

Excellent, that's 0.94 mi. accumulated run distance. At countdown 41:35, begin a 0.16 mi. run at 6.5 mph. After finishing this 7th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #8 of RW2.70

Wow! That's now 1.10 mi. accumulated run distance. At countdown 38:25, begin a 0.12 mi. run at 8.3 mph. After finishing this 8th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #9 of RW2.70

All right! That's 1.22 mi. accumulated run distance. At countdown 35:20, begin a 0.16 mi. run at 6.5 mph. After finishing this 9th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #10 of RW2.70

Whew! That's 1.38 mi accumulated run distance. At countdown 31:45, begin a 0.12 mi. run at 8.3 mph. After finishing this 10th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #11 of RW2.70

Awesome! That's 1.50 mi. accumulated run distance. At countdown 28:30, begin a 0.15 mi. run at 6.5 mph. After finishing this 11th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #12 of RW2.70

Burn it up, son! That's 1.65 mi. accumulated run distance. At countdown 24:55, begin a 0.13 mi. run at 7.6 mph. After finishing this 12th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #13 of RW2.70

Yeah, baby! That's 1.78 mi. accumulated run distance. At countdown 21:45, begin a 0.12 mi. run at 8.3 mph. After finishing this 13th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #14 of RW2.70

Keep hammering! That's 1.90 mi. accumulated run distance. At countdown 18:45, begin a 0.16 mi. run at 6.5 mph. After finishing this 14th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #15 of RW2.70

Really good work! You've accumulated 2.06 mi. of run distance. At countdown 15:05, begin a 0.12 mi. run at 8.3 mph. After finishing this 15th leg, decelerate to a 3.3 mph walking cool-down. Click here.













Leg #16 of RW2.70

You're close! You've accumulated 2.18 mi. of run distance. At countdown 12:00, begin a 0.12 mi. run at 7.6 mph. Click here.













Leg #17 of RW2.70

You have now accumulated 2.30 mi. of run distance. At countdown 8:45, begin a 0.15 mi. run at 6.5 mph. Click here.













Leg #18 of RW2.70

You have accumulated 2.45 mi. of run distance. At countdown 5:05, begin a 0.11 mi. run at 8.3 mph. Click here.













Leg #19 of RW2.70

You have accumulated 2.56 mi. of run distance. At countdown 2:05, begin a final 0.14 mi. run at 6.5 mph. Click here.





















End of RW2.70 Great job! You've accumulated a total of 2.70 miles of running distance, and roughly 5.0 miles overall distance during this hour's workout! Great cardio! Now reset the treadmill and do fifteen minutes of cool-down at a comfortable walking speed between 2.8 and 3.8 mph.

Click here to return to the beginning.


Run data:

4/4/2017 → 627 cal. → ave. BPM 134