CE: 30/30/96
RT: 8/22
CT: 13/30
PG1: 15/52 daily posts
PG2: 2.0/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 4.3/10.0 (start=196.5, end=186.5)
WG1: 3/3 Cycle (10+ miles)

Yesterday: Quick morning run with an afternoon cycle with the co-workers.

Today: NROL Break-In Workout A Week 3.

Doing some calculations, Velocity = work/day.  My fat velocity for the last 15 days = 2.0/15 = 0.13 %/day.  If the trend continues, in 52 days I can burn 0.13 * 52 = 6.76% of body fat.  I think my 8% goal is going to be out of reach unless my body becomes a fat burning mochine.  Weight velocity = 4.3/15 = 0.2867 lbs/day.  In 52 days, I estimate a loss of 0.2867 * 52 = 14.9 lbs.  My weight loss goal of 5% is within reach.

CE: 28/28/96
RT: 8/22
CT: 12/30
PG1: 14/52 daily posts
PG2: 1.9/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 3.9/10.0 (start=196.5, end=186.5)
WG1: 2/3 Cycle (10+ miles)

Yesterday: Morning lift.  Evening swim.

Today: Morning run.  Afternoon cycle.

CE: 26/26/96
RT: 7/22
CT: 11/30
PG1: 13/52 daily posts
PG2: 1.6/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 4.9/10.0 (start=196.5, end=186.5)
WG1: 2/3 Cycle (10+ miles)

Purchased Total Immersion Swimming as recommended by a triathlete co-worker.  It’s also been blogged about by Tim Ferris of “The Four Hour Work Week” fame.

Yesterday: Afternoon Cycle.

Today: Morning lift (NROL Break-In Workout B Week 3), evening swim.

CE: 24/24/96
RT: 7/22
CT: 10/30
PG1: 12/52 daily posts
PG2: 2.0/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 3.7/10.0 (start=196.5, end=186.5)
WG1: 1/3 Cycle (10+ miles)

Yesterday: Morning cycle, evening lift.

Today: Afternoon cycle with co-workers.

Looked at the distances I need to cover for an upcoming triathlon (July 19th): 1km swim, 23 mile bike, 4.4 mile run.  Need to start putting some distances in these areas.

CE: 22/22/96
RT: 6/22
CT: 9/30
PG1: 11/52 daily posts
PG2: 1.6/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 3.9/10.0 (start=196.5, end=186.5)
WG1: 0/3 Cycle (10+ miles)

Yesterday: NROL Break-In Workout B.  Swam.

Today: Morning Cycle, evening lift.

CE: 20/20/96
RT: 5/22
CT: 9/30
PG1: 10/52 daily posts
PG2: 1.6/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 4.3/10.0 (start=196.5, end=186.5)
WG1: 2/3 Swim (20+ minutes)

Yesterday: Spin.  Attached new brake calipers to bike.

Today: NROL Break-In B Week 2.  Swim.

CE: 18/18/96
RT: 5/22
CT: 8/30
PG1: 9/52 daily posts
PG2: 1.8/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 2.8/10.0 (start=196.5, end=186.5)
WG1: 2/3 Swim (20+ minutes)

Yesterday: NROL Break-In A, HIIT Run

Today: Spin to which I’ve already knocked out.

CE: 16/16/96
RT: 4/22
CT: 7/30
PG1: 8/52 daily posts
PG2: 1.9/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 2.3/10.0 (start=196.5, end=186.5)
WG1: 2/3 Swim (20+ minutes)

Yesterday: Swam.  Gotta admit, after taking my daily measurement, it puts a smile on my face when I see the fat drop and the muscle increase;  it’s a downer when the opposite happens and I see the fat go up and the muscle go down.  But onward we must press.

Today: Week 2 NROL Break-In Workout A.  Cardio HIIT.

CE: 14/14/96
RT: 4/22
CT: 6/30
PG1: 7/52 daily posts
PG2: 2.3/8.0 (8% body fat loss, start=25.5, end=17.5)
5% Challenge: 3/10 (start=196.5, end=186.5)
WG1: 1/3 Swim (20+ minutes)

I’ve raised my fat loss goal from 2% to 8%.

Yesterday: Week 2 NROL Break-In B.

Today: Swim.  Get new quick-release brakes on bike to start riding with the guys from work.

CE: 12/12/96
RT: 3/22
CT: 6/30
PG1: 6/52 daily posts
PG2: 3.2/2.0 (2% body fat loss, start=25.5, end=23.5)
5% Challenge: 1.5/10 (start=196.5, end=186.5)
WG1: 1/3 Swim (20+ minutes)

Yesterday: Morning Spin class.  Worked late which ended up having me make dinner for myself at 10pm last night.

Today: May have to increase PG2 to 5% or even 10% body fat loss.  It’ll be weights this morning, NROL Break-In B.  Currently waiting for my pre-workout protein shake to go down before hitting the gym.  I also make my post-workout shake the same time so I can chug it right when I get home.