I reached a bittersweet milestone today at #parkrun. It was my 25th, all since 12/31/22. However, because of an irritated nerve in my neck, I couldn’t run and I walked instead. Oh well. The important thing with parkrun is getting out there and doing it. And I did it. #parkrun25
#fitby60 #fitness #fitnessjourney #walking

Monday 5:30AM PWR cycle at #LifetimeFitness. I have backed off of my previous efforts somewhat and it has helped with issue in my right quad. I got sucked into competing against this tri-athlete 25 years younger than me since the power numbers are displayed in class. I could keep up with him, but at the cost of a slight injury. So I’ll back off and slowly build up.

#fitby60 #fitness #fitnessjourney #cycling

Sunday morning easy run. This is almost the same run as I did on Saturday with a little extra on the final lap. Four laps around the sub development. Cadence set at 155 (I use an app that is like a metronome to help with setting cadence). I have a hard time running at 155, want to go faster 🤷‍♂️. Slightly faster pace than Saturday. I am now running with no walking breaks.

#fitby60 #running #fitness #fitnessjourney #strava

https://strava.app.link/XBFXFi6HrCb

Saturday morning easy run. No #parkrun today because I am sitting on 24 and I want #25 to be run at Kingston Park Cottage Grove (canceled this week), my home parkrun. I added an easy four lap run around the sub development at 155 spm.

I found out that I can run at this pace for a pretty long time. My goal is to stretch out easy runs at this pace to six or seven miles.

#fitby60 #fitness #fitnessjourney #running
https://strava.app.link/D4QB5AvvoCb

Friday mid morning walk. I have had a weird sensation in my right quad, which I have alluded to. I don’t feel it when I am exercising, but when I stop, it tightens up and is quite sore. I took it easy on the bike today and I went on an easy walk. The quad is as good today as it has been in the last couple of weeks. Nice, easy workouts are a key I guess when I have some muscle aches.

#fitby60 #fitness #fitnessjourney #walking

Tuesday morning run. I did run/walk intervals of 13/2 minutes. Did exactly the same route last Tuesday. Then I ddi 2/10 walk/run intervals. Today 39:51. Last week 43:31. So 3:40 improvement. It was 13 degrees cooler today, which helped a lot. I was overheated last week.

#fitby60 #fitness #fitnessjourney #Running #strava

https://strava.app.link/5WCtzkSXhCb

Monday evening walk. Wanted an easy walk to get my legs moving. Beautiful evening for a walk. 16’20” pace. When I loaded this into Strava, it compared it to some walks I had done before I started my fitness program. I added that below.

The pace was almost the same. The route is very similar. In December I burned 701 calories and my average heart rate was 146. Tonight it was 361 calories and average heart rate was 89. Pretty amazing.

#fitby60 #fitness #fitnessjourney #walking

Monday 5:30AM cycling. I have found that this is the toughest cycling event of the week. Same this week. Interestingly, my Wed and Fri instructor was next to me in the class. She is amazingly fit and much younger than me. But I was generating more power (numbers are projected on the wall in real time) than her. I am much bigger than her though. Anyway that felt kind of good.

#fitby60 #fitness #fitnessjourney #cycling #strava

https://strava.app.link/5MBf0bWVgCb

Sunday evening weightlifting workout A. Good workout, slight issue with right quad. Overall felt fine. This was almost a day off.

#fitby60 #fitness #fitnessjourney #weightlifting

Friday 5:30AM PWR cycling at #LifeTimeFitness. 4 challenges. Each challenge had a 5-minute power block followed by five sprints. The sprints in the first challenge were 60 seconds. Then 45, 30, and 15. After lifting and running yesterday, was a little worn out. But I powered through it. Actually not bad numbers overall.

#fitby60 #fitness #fitnessjourney #cycling

Thursday evening weight lifting. Deadlift, incline bench, shoulder press, chin-ups, dual cable fly. Really a good workout, positive results as compared to last time I did this workout.

I set a goal this week of adding five pounds of muscle by the end of the year. Baseline measurements taken tonight.

Weight: 209.4 (290 on Jan. 5)
Body fat percentage 14.3 (37.2 on Jan. 5)
Skeletal muscle mass 100.5 (102.3 on Jan 5)

#fitby60 #fitness #fitnessjourney #weightlifting

Thursday morning run. 5.58 mi. (8.98km) in 57:46. Ran six laps around my sub development with 12-min. run/2-min walk intervals. 155 steps/min pace on the running. Will add a seventh lap next Thursday to get past 10k. Easy run two days before #parkrun.

This morning weighed 209.9 lbs. First time below 210 in a long time.

#fitby60 #running #fitness #fitnessjourney #strava

https://strava.app.link/LV905qsF9Bb

Tuesday evening weight training. Second of three lifts this week. I basically didn’t lift for about six weeks. It shows. I have a new goal to gain five lbs. of muscle by the end of 2023. Going to have a weigh in on Thursday to set my benchmark.

#fitby60 #fitness #fitnessjourney #weightlifting

Tuesday afternoon run. 4.12 miles (6.63 km) in 43:31. 78m of elevation gain. Was pretty warm (79F, 26.1C), sunny and humid (50%). I did 2 min. walk/10 min. run intervals. 601 calories burned.

#fitby60 #fitness #fitnessjourney #running #strava

https://strava.app.link/ZXTKNcr16Bb

Monday 5:30AM cycling. EDG class at #LifetimeFitness. Lots of power work early, speed work later on. Tough workout, not much left in the tank by the end.
#fitby60 #fitness #fitnessjourney #Cycling #strava

https://strava.app.link/0OODPrU64Bb

Kingston Park #parkrun, Cottage Grove #1 is in the books. This new course is a lot tougher than the Hamlet Park course. I ran it in 28:17, :26 off my personal best at Hamlet Park. I think that was a pretty good effort, given the course difficulty. Fun run, great to be there for the first one. Started to rain a few minutes after I finished.

#fitby60 #fitness #fitnessjourney #running #strava

https://strava.app.link/mXSdedRu1Bb

Friday 5:30AM PWR Cycle at #LifeTimeFitness. Three challenges, all the same. Two 2-min blocks with 1st being 90 sec heavy climb and 30 sec sprint. 2nd block steady ride at FTP. Then 30-45-60-45-30 pyramid. I was able to hold heavy climb (max 65 RPM) at FTP (315W). Yes! Overall power and calories down, but this was a successful workout. Happy about power on climbs.

#fitby60 #fitness #fitnessjourney #strava #cycling

https://strava.app.link/3sqvIyEoZBb

Monday 5:30AM cycling workout. Felt like Monday morning, for sure. But, I got the pedaling in and that is a big part of working out, actually doing it.

#fitby60 #fitness #fitnessjourney #cycling #strava

https://www.strava.com/activities/9555352333

I am on Strava if you want to follow. #fitby60 #fitness #fitnessjourney

Hamlet Park #parkrun #55 completed in 27:51, a new PB. This was my 22nd parkrun and 19th at Hamlet Park. Some pain in left arch, especially early. Got off to a slow start, but last two miles were faster than last week.

#fitby60 #fitness #fitnessjourney #Running