Weekly: exercise in my target heart rate zone (HRtarget) 4x (Happiness Manifesto Declaration #1)

Though I can’t say I’ve been doing this the past couple weeks, I’m going to mark this as done for now. My goals are more towards the triathlon as well as doing well in my trading.

Just decluttering my goals to keep those on the list that are most important or things I really need to work on. This is important, but with the triathlon goal, it’s redundant.

Mon (1/22) – 30 min. swimming laps (1 min. swim, 1 min. rest—15 full laps)
Tues (1/23) – 45 min. resistence training for legs, bi/tri, abs w/stretching
Wed (1/24) – nothing
Thurs (1/25) – nothing
Fri (1/26) – nothing
Sat (1/27) – 60 min. cycling, 35 min. running (5 min jog, 2 min. fast walk – 5x); 30 min. swim (2 full laps, 1 min. rest – 10x)
Sun (1/28) – rest

Notes: Missed cycling M-F this week. I was having challenges with my sleep and rest and decided it was better to rest than to push my body during a week where I had a lot going on. I had a stock trading 2-day class on Wed/Thurs and was gone most of Tues-Thurs. Mon/Fri was filled with lots of appointments.

Next week I have appointments M-W, but they should be a little more manageable. By the following week, no appointments and just able to concentrate on stocks & triathlon training, outside of normal family/household stuff.

Does anyone have this and what do you do about it?

I haven’t been stretching enough, but now really need to if I’m going to do these triathlons.

Right now icing it and got an ankle brace. Hope that holds my foot flexed to keep it stretched through the night.

Going to try this one juice that may have healing properties.

Any other natural suggestions?

This is what I did this week:

Mon (1/15) – early AM cycling (60 min)
Wed (1/17) – early AM cycling (60 min)
Thur (1/18) – early AM cycling (60 min), fast walking (35 min)
Fri (1/19) – early AM cycling (60 min), slow walking (1.25 hrs), yoga (60 min)
Sat (1/20) – early AM swimming (60 min), steady & incline walking (40 min)

Plenty of cardio this week. No strength training. Little meditative stuff.

Next week will be similar, but I will have to integrate 2 sessions (30 min.) of swim.

The following week hope to integrate some strength training.

Started off this morning with an hr of cycling @ 5:30 am.

Then, came back to the gym with my son. Did 43 min. walking (not too fast), an hr of yoga, than another 25 min. of slow walking at a negative incline.

I’m tired.

I couldn’t resist. I had to register for the sprint. Here is what it is:

10 min. swim
30 min. cycle
20 min. run

They just measure how far you go in that timeframe.

In 30 min. I can cycle from 7-10 miles. Never raced before, so maybe I could do more?

In 20 min., if I cannot run, I can fast walk and that would be about 1.3 miles, but if I run, my running is 5-6 mph, so max would be 2 miles.

This really is more for psyching myself out than anything.

This takes place on Mar 11th, which is 2 days before my 39th birthday. I thought that just would be a nice little gift to give to myself to encourage myself to do other races.

Today was the first day of triathlon training.

Did 58 min. on the cycle just below my AT and 35 min. on the treadmill (fast walking) at my AT. It felt really good.

This week I am starting triathlon training. Planning on doing a sprint triathlon Mar 11th, if after the next 4 weeks I’m doing okay, I’ll sign up. If there are any slots opened, I’ll do the race. If not, then I’ll find another one this spring to do.

This one is ideal in that it’s at my gym.

But, I have some physical issues to contend with like my plantar fascitis and the swimming aspect needs a lot of help. So, we’ll see.

Plans are to cycling 60 min. 4-6 times/wk, swim 1x/wk, and walk-run 1-2x/wk. That’s my cardio plan for now. Most of that will be below AT (anaerobic threshold).

Walking on Treadmill

Total Time: 50 min.
Calories: 459
Distance: 2.15 miles

Max HR = 127 bpm
Avg HR = 115 bpm

% Fat Burned = 60
Zone Time = 45 min.

Speeds & Inclines: 2.0 mph 2% for 5 min., 2.8 mph 2% for 40 min. 5 min. cooldown

Note: Still sick and coughing big time, but feeling much better than last week, so decided to just slowly ease back into exercise until I’m fully well.

I’ve been sick since last Friday, when I started to get a hint of being sick.

Was sick all weekend and still stick—Feverish on Sun/Mon. Fever gone Tues, but I’m feeling so bad this morning. No fever, but I need to get some rest so I’m staying home from work. Really wanted to avoid missing any days but I’m feeling so bad.

Going to miss the Christmas special stuff at work today, but, it’s just as well.

So, only did cardio 1x last week and probably either 0 times this week or if I feel better either Sat/Sun…I may do something. We’ll see.

I realized a couple weeks ago I cannot live without exercise. Since I started with this before, i’ll continue, but what I’m really going to do is shoot for 3-4x of cardio a week, anywhere from 30-50 min. between now and when I leave my job/career.

I made it 1x Thanksgiving week.

3x last week.

1x so far this week.