RAN 2ND 5K TODAY! Actually, I ran 3.3 miles in 36.1 minutes, compared to Aug 22 3.2 miles in 38 minutes. That equates to shaving 56 seconds off per mile, or going from about a 12 min mile average to an 11 minute mile average! Kept my heartrate around the 154 BPM the entire run. Feeling good! Seems to be no side effects from last weeks surgery to remove the pacing wire.
I have not been to the gym for a week, save the 2 mile run the day after my wire removal surgery. I ate alot more clean carbs, and ate at re-feed levels some days, but maintained a deficit most days... and gained 3.5 lbs I am wondering if glycogen stores were low due to lower carb/ higher protein macros I maintained for the last 4 weeks. Belt feels looser none the less!
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85,7 kg
Tappat hittills: 5,0 kg.
Kvarvarande: 8,6 kg.
Kosten följs: Ganska bra.
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Visa kostkalendern, 08 september 2015:
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2363 kcal
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Fett: 58,25g | Prot: 140,97g | Kolh.: 342,18g.
Frukost: Optimum Nutrition Performance Whey 100% Isolate, Waymouth Farms Golden Flaxseed, Wholesome Sweeteners Raw Cane Sugar, Coffee, Quaker Old Fashioned Oats, Kirkland Signature Clover Honey, Sun-Maid Natural California Raisins, Cinnamon. Lunch: Jif Creamy Peanut Butter, Kirkland Signature Clover Honey, Innkeeper's Healthful 8 Grain Bread, Innkeeper's Healthful 8 Grain Bread, Kirkland Signature Clover Honey, Jif Creamy Peanut Butter. Middag: Yam (Without Salt, Drained, Cooked, Boiled, Baked). Snacks/Annat: Kirkland Signature Raw Almonds, Optimum Nutrition Performance Whey 100% Isolate, Clif Bar Builder's Bar - Crunchy Peanut Butter. mer...
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2648 kcal
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Träning:
Löpning (Joggning) - 8 Km/H - 48 minuter, Promenad (Motion) - 5.5 Km/H - 11 minuter, Vila - 16 timmar och 1 minut, Sömn - 7 timmar. mer...
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Ökar 1,4 kg per vecka
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Kommentarer
Great efforts and results CK - keep it up!!
09 sep 15 av medlem: meremark
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Great work! The gain probably is the extra glycogen and water in the muscles. Keep it going!
09 sep 15 av medlem: CatHerder
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You are doing real well, nice 5K time, before my knees went I could do a steady 9 minute mile pace for about 8 miles, but thanks to a fake knee and no knee cap I just walk now, but can keep a 13-15 minute mile pace forever.
Again way to bounce back from the heart surgery you are amazing
09 sep 15 av medlem: Rockiesfan
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Wow - I am so happy to hear how well you have recovered, and how well you are feeling now.
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Funny how you can gain weight but the pants fit looser. I would say you lost fat and gained muscle, something I need to do.
09 sep 15 av medlem: Scout1idf
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09 sep 15 av medlem: nicholaix
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11 sep 15 av medlem: ckworksalot
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