Fitness for One and All Home Page


Books and eBooks by the Director


Cardio Logs
Second Half of 2010

by Gary F. Zeolla


These Cardio Logs are continued from Cardio Logs - First Half of 2010.


I do my cardio in the mornings and lift weights in the late afternoons. I have found this to be a very effective pattern. I work out four days a week, walking (M, Th) and hitting a heavy bag on the other two days (Su, W). For my weightlifting workouts at this time, see Full Workout Logs: 2010 - ?.

The walking steps and mileage are being measured by a pedometer. The first and last couple of minutes of both the walking and the heavy bag are being done at a slow pace for a warm-up and cool-down, respectively.

At times I had grass to cut rather than go for a walk. For it, I divide the yard into two parts, each taking a little less than half an hour. But after a few weeks, each half had become a little too easy, so I began walking a little extra after cutting grass. The log reflects both the grass cutting and the extra walking combined.

At the beginning of October my health deteriorated, and I was forced to stop working out, both lifting and cardio. But I was able to start back up again in November. When I did, I basically had to start over. For the cardio, that meant cutting way back on the duration and intensity and then, God-willing, gradually working back up. For details, see Weight Loss/ Starting Over.

After I started over again, I began alternating the path I walked. I was only walking out of my home and to the right. But I started doing that only on Mondays and then on Thursdays walking to the left . The latter is more hilly. For the heavy bag, I had been mainly hitting the bottom half of the bag each day, but I changed to focusing on hitting the top half of the bag every other time. Also, with it being winter, there will be times when I will have to shovel snow rather than doing my normal cardio for the day.

Mixing things up like this is called cross-training, which prevents overtraining and boredom, and enables different muscle groups to be worked in each cardio workout.


Walking Log

Date Time Steps Miles MPH Comments
7-1, Th 31:13 1744 0.71 1.36 Grass - 2
7-4, Su 31:05 2316 0.95 1.84 Grass - 1
7-7, W Skip --- --- --- Too hot!
7-12, M 29:13 2331 0.95 1.95 Grass - 2
7-15, Th 31:00 2089 0.85 1.65 Grass - 1
7-18, Su ~30 ? ? ? Grass - 2
7-22, Th 19:41 2029 0.83 2.54 Get car
7-26, M 30:12 1851 0.75 1.50 Grass - 2
7-29, Th Skip --- --- --- Not well
8-1, Su 31:29 2061 0.84 1.60 Grass - 1
8-4, W 23:22 2696 1.10 2.82 Regular walk
8-9, M ~35 2120 0.86 1.47 Grass - 2
8-12, Th 28:52 1833 0.75 1.56 Grass - 1
8-16, M 24:56 2855 1.17 2.82 Regular walk
8-19, Th ?       Misc. stuff
8-22, Su 32:19 2141 0.87 1.61 Grass - 1
8-26, Th 24:09 2576 1.05 2.61 Regular walk
8-30, M 24:50 2839 1.16 2.80 Regular walk
9-2, Th 30:12 1465 0.60 1.19 Grass - 1
9-8, W 25:35 2930 1.16 2.72 Regular walk
9-13. M 26:30 3050 1.17 2.65 Walk + misc
9-16, Th Skip       Need break
9-20, M 22:22 2493 1.02 2.73 Regular walk
9-23, Th 33:58 1804 0.74 1.30 Grass - 1
9-27, M ?       Misc. stuff
9-29, W 24:18 1934 0.79 1.95 Grass - 2
10-4, M Stop       Health problems
to 10-28          
10-29, F Restart ? ~0.5   Starting over
11-1, M 17:10 1765 0.72 2.51 Regular walk
11-8, M 17:59 1933 0.79 2.63 "
11-11, Th ?       Misc. stuff
11-15, M 19:17 2050 0.84 2.61 Chilly
11-19, F ?       Xmas shopping
11-22, M 19:20 2075 0.85 2.64  
11-25, F 19:42 2106 0.86 2.62 Cold, windy
11-29, M 21:19 2283 0.93 2.62  
12-2, Th Skip       Monthly day off
12-6, M ?       Shovel snow
12-9, Th 20:14 2096 0.86 2.55 1st walk to left
12-13, M ?       Shovel snow
12-16, Th 20:36 2177 0.89 2.59 Cold
12,20, M ?       Shovel snow
12-23, Th 20:51 2195 0.90 2.58  
12-27, M 20:49 2245 0.92 2.65 Cold, windy
12-30, Th 21:01 2324 0.95 2.71 Misty

 


Heavy Bag Log

Date Time Comments
7-5, M 17:00  
7-8, Th 17:30  
7-11, Su Skip Partially paralyzed
7-14, W 17:30  
7-19, M 16:00 Tired
7-21, W 16:30  
7-25, Su Skip Planned day off
7-28, W Skip In hospital
8-2, M 16:00  
8-5, Th Skip Dr.'s appt.
8-7, Su 16:30  
8-11, W 17:00  
8-15, Su 17:30  
8-18, W Skip No gloves
8-23, M Skip Sore shoulders
8-25, W 15:00  
8-29, Su 16:00  
9-1, W ? Misc/ stuff
9-5, Su 16:30  
9-8, W 17:00  
9-11, Sa ? Misc. stuff
9-15, W Skip Need break
9-19, Su 16:00  
9-22, W 17:00  
9-26, Su ? Misc. stuff
9-30, Th 17:00  
10-3, Su 17:00  
10-5, W Stop Health problems
to 11-9   "
11-10, W 7:30 Starting over
11-14, Su 9:00  
11-17, W 10:00  
11-21, Su 11:00  
11-24, W 12:00  
11-28, Su 13:00  
12-1, W 13:00 Tired
12-5, Su 13:30  
12-8, W 12:00 1st time hitting top half
12-12, Su 13:00 Bottom
12-15, W 14:00 Top
12-19, Su 14:00 Bottom
12-22, W 14:30 Top
12-26, Su 14:30 Bottom
12-29, W 15:00 Back to 15 minutes!

 


These cardio logs are continued at: Cardio Logs - First Half of 2011.


Cardio Logs - Second Half of 2010. Copyright 2010 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs 2005 - 2010

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director