Weekly Status, Week 18
It’s been over 4 months now that I have started my transformation and started blogging about it. This week was a good week more or less, not perfect but I’m still pretty happy with it.
Diet has been really good for most of the week. I have averaged 1,839 calories a day but was it not for the weekend it would have been 1,742 for the rest of the week. I clearly blew my diet a bit on the weekend but I ran a 10K race on Saturday (more about it in my race report once the photos are in) and I needed to refuel after the race and Sunday’s diet will get it’s own entry in a minute… But what was pretty good about this week’s diet is the solid amounts of protein that I managed to take in. I have averaged almost 160 grams of protein a day which is really great. The key was a lot of lean turkey and chicken throughout the week.
Strength exercise took the back seat this week with concentrating on my 10K race. My strength training days are Tuesday and Friday but since Friday was so close to the Saturday race I decided to take the day off and fully rest. So I skipped my strength training on Friday.
Cardio was pretty much just as planned. It was a so-called pre-race taper week so I didn’t run nowhere near what I would run on a regular week. All I did were a lactate threshold test run on Monday, an interval session on Tuesday and a 3 mile and 2 mile easy run on Wednesday and Thursday respectively. Friday was rest day then I had my 10K race on Saturday and a full rest day on Sunday. So not a lot of running this week but next week I’ll start to ease back into running again and I should be up to full speed by the end of next week.
So how are the numbers doing this week? Well, I lost 3.5 lbs (1.6 kg) if I look at the Sunday to Sunday difference but if I look at the rolling average it’s more like 1.7 lbs (0.8 kg). According to my calculations I averaged 1,839 calories in for the week and I burned 338 calories a day on average (total weekly cardio expenditure was 2,368 calories). That leaves me with 1,501 net calories a day for the week. 1.7 lbs of fat loss is 5,950 calorie deficit which is 850 calories a day on average. That puts my Basal Metabolic Rate at 2,351. Last week I calculated it to be 2,335. I just don’t see how I could get it any close than that. I think things are showing correct again from all directions.
Great stuff!
Even though you blew your diet for the weekend, I think you probably used a whole bunch of calories on the 10 k run. I am attempting to prove how enjoyable my exercise can be and still lose weight. I walked 4 miles Sunday, although still snowy here in northern Illinois. I blew my diet this weekend too, but back to work today.
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The 10K burned about 880 calories. I didn’t completely blew my calories on the weekend, I still ate below my RMR which is around 2,350 so I was still losing weight just not at the rate I usually do.
All I did were a lactate threshold test run on Monday
Sounds very interesting! How did you carry it out? (I mean, what equipment, what protocol did you use -if I may ask
)
P. S. I’m looking forward to reading you race report!!!
Ciao, Lorenzo.
I did the Conconi Test on a treadmill with 200m intervals and 0.5km/h speed steps. I could definitely see the deflection in the plotted result at 86% of HRR. I know the Conconi Test has been proven wrong but this is the best I could do short of buying a lactate analyzer which I probably will in a couple of weeks.
86% of HRR ??? Or was it HR-max?
(If you’re using the RS800, remember to set a 5-second Recording Rate, as suggested in the PPT5 Help file under “Taking physical part of test”)
The Conconi Test is as good as any other maximal test. Of course a lactate analyzer would be better…
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…buying a lactate analyzer which I probably will in a couple of weeks…
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Great news! This way I’ll have another of your great review to read.
Ciao, Lorenzo.
It was 86% of HRR at 166 bpm. My HRMax is rather low at 185 bpm (I’ll talk about how I tested it at a later time) and my HRRest is 52 so the breakaway was at 89% HRMax which in my case is at 86% HRR.
I did set it to 5 second recording rate just as the test calls for.
If the rest of you have no idea what we’re talking about just hang in there I’ll post about all this stuff at a later time.
You must have been referring to me when you said that some of us may have no idea what you’re talking about!
All I notice is that all your graphs are going downwards over time so that must be good! lol! And congrats on the weight loss this week – awesome!
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Ha-ha! Believe me I was not referring to anyone in particular. Lorenzo was asking about things that are important for a serious endurance trainer but have no real relevance for folks who are concentrating on shedding some pounds and inches off their waist.
Since I’m moving from one group to the other slowly but surely I’ll talk more about that kind of stuff in a bit.