My "Living in the Past" training weeks post are behind...my "30 in 60" has sort of overtaken that...soon I will post a few weeks of "Living in the Past" to match this time of year but now I will lay out what I've been doing the last few weeks/months...actually it is not that much different pattern I've done most of my life.
Typical "perfect" week-now
Monday
AM-45-60mins total run W5,R40,W5,R5,W5 at easy pace/effort(60-70% HR, 133-148)
PM-30-60mins same as AM
Tuesday
AM- 60mins total run/walk at increased effort from easy to moderate (60-80% max, 133-162) in mornings I do not force anything so I may never make it to 162.
PM-30-60mins same as AM
I'm learning as I get older that anything over 162HR is only good for Interval sessions. 162HR max seems good for tempo efforts for about 20-30mins total. My probelm has been going more than the 30 mins.
Wednesday
AM-same as Monday
PM-same as Monday or at Fittek -25mins weights/abs(if I do the weights my run/walk is only 15-20mins max as warmup) 45 mins total
Thursday
AM- same as Monday
PM- Run with the Buffalo's- 4-5miles total(try NOT to go over 162 max during run)includes .5 walk w-up & .5 walk c-dn
Friday
AM- 30-40mins very easy W5,R20-30,W5 (max 65%/140HR)
PM-walk 40 mins easy
Saturday
AM-Long run/walk 8-10 miles, sometimes a 10M+ hike
Late AM-walk 60 mins, dogs = 3 miles
PM- 2-3 miles easy, depends on what else going on.
Sunday
AM-60mins same as Monday
Noon- Fittek - run + weights + run/walk = 60 mins total
PM-walk dogs 40-60 mins
Late PM-30-60 mins same as Monday
You see alot of walking is included. Over the last few years of injuries and over weightness Ive learned to really enjoy walking and hiking. Also over those same years I've finally joined Debbie at the gym doing a few weights mainly high reps/low weights on the arms and leg weights for by quads (for knees) and glutes.
That's it. It adds up to be alot but as my blog says "jefflovestorun", sometimes a bit too much. I gotten be carefull but that's for another post.
Wednesday, March 30, 2011
30 in 60 - Day 38 - 217 lbs this morning!!
Day 38
morning pulse 44, waist 39.5"
6am- tanui loop +BP very easy (126-140 max HR)
ARMW = 217!!! this was a pleasant surprise..I know I had been good the last couple days...sometimes my weight has set points then I jump start another reduction cycle, I hope that is what this is.
breakfast- 2 toast, 1 egg, 2c milk, 1/2 banana
lunch- 1 luna bar
5:15PM- komen loop W.5,R2.1 very easy,W.5
supper- 6oz chicken, 1c rice, .5c spag sauce, 1c peanut m&m's, 2c v-8
Total 1700 calories
7.3 miles
102 min
burn 982 calories
morning pulse 44, waist 39.5"
6am- tanui loop +BP very easy (126-140 max HR)
ARMW = 217!!! this was a pleasant surprise..I know I had been good the last couple days...sometimes my weight has set points then I jump start another reduction cycle, I hope that is what this is.
breakfast- 2 toast, 1 egg, 2c milk, 1/2 banana
lunch- 1 luna bar
5:15PM- komen loop W.5,R2.1 very easy,W.5
supper- 6oz chicken, 1c rice, .5c spag sauce, 1c peanut m&m's, 2c v-8
Total 1700 calories
7.3 miles
102 min
burn 982 calories
Tuesday, March 29, 2011
30 in 60 - Day 37
Day 37
morning pulse 44, waist 39"
6am- 47/Bike path course, 4.3 miles out/back, run 3.4@132hr...feels different running on hard surface, must watch the stride and pick up, NB road minimus
ARW = 220
breakfast- 2 toast, 1egg, 2c milk
lunch- 1 luna bar
5:15PM- 4M-komen +BP at med. effert (148-162hr)3.1R@144avhr/160max..this HR range is good for continuous running on med to hard days
supper- 5oz chicken, 1c rice, .5c spag sauce, 1c peanut m&m's, 2c v-8
Total calories 1690
8.3 miles
107 min
burn 1085 calories
morning pulse 44, waist 39"
6am- 47/Bike path course, 4.3 miles out/back, run 3.4@132hr...feels different running on hard surface, must watch the stride and pick up, NB road minimus
ARW = 220
breakfast- 2 toast, 1egg, 2c milk
lunch- 1 luna bar
5:15PM- 4M-komen +BP at med. effert (148-162hr)3.1R@144avhr/160max..this HR range is good for continuous running on med to hard days
supper- 5oz chicken, 1c rice, .5c spag sauce, 1c peanut m&m's, 2c v-8
Total calories 1690
8.3 miles
107 min
burn 1085 calories
Monday, March 28, 2011
30 in 60 - Day 36
Day 36
morning pulse 46, waist 40"
6am- fittek 60m@118hr, run 45@4.3/4.6/4.9/5.2, walk15, real easy
ARMW = 222
breakfast- 1toast, 1egg, 1c v-8, 2c milk
lunch- 1 luna bar
5PM- 4M, komen +BP easy at 148hr max, 3.1R, .9W , real easy
supper- 6oz chicken, 1c rice, .5c spag sauce, 1 apple, 2c v-8
Total calories 1480
8.5 miles
113 min
burn 1155 calories
morning pulse 46, waist 40"
6am- fittek 60m@118hr, run 45@4.3/4.6/4.9/5.2, walk15, real easy
ARMW = 222
breakfast- 1toast, 1egg, 1c v-8, 2c milk
lunch- 1 luna bar
5PM- 4M, komen +BP easy at 148hr max, 3.1R, .9W , real easy
supper- 6oz chicken, 1c rice, .5c spag sauce, 1 apple, 2c v-8
Total calories 1480
8.5 miles
113 min
burn 1155 calories
30 in 60 - Day 35 - Summary of week 5 - Learning and Mistakes
Summary week 5
exercise - 818min = 13h 38m
450m run/54 miles (4th week of 50 miles in a row)
86m above 148hr = 19% of run time
Mistakes:
I mentaly told myself it was okay to eat more junk food because I have live in reality and besides it was NCAA basketball time and eating comfort food is OK??
Learning # 1-
What I learned and observed was as soon as I ate the chinese food Friday at lunch my weekend eating went downhill, and no amount of running/walking was going to negate the BAD eating. on Friday night I felt not good, I did not even enjoy the chinese. On sat I got DP pizza and again did not really enjoy it and I felt much worst.
Results: This week my weight stayed the same(at least it did not go up) at 221lb.
Monday, I must refocus and get to eating apples instead of any peanut m&m's.
Learning # 2- hunger pains are okay.
It's amazing, my body can run/walk 50 miles a week on 1600 calories. I have plenty of energy on this eating, but have have many hunger pains. On this diet, I wake up hungry, I go to bed hungry. That seems to be the key, eating less, so I have hunger pains, which is really just my body burning the excess fat I have
My hunger pain/fat burning diet breakdown below:
breakfast:
2 toast w/ butter spread = 250
2c milk = 180
1 egg=70
1 banana=90 = 590 total
lunch:
1 protein bar = 240 = 830cal total
supper:
6 oz chicken=240
1c rice = 180
.5c spag suace=90
2c v-8 =200
1 apple=90 = 1630 total calories
I should be able to lose 4 lbs a week when exercising nearly 2 hours average a day. Well, I will see this next week- week 6
exercise - 818min = 13h 38m
450m run/54 miles (4th week of 50 miles in a row)
86m above 148hr = 19% of run time
Mistakes:
I mentaly told myself it was okay to eat more junk food because I have live in reality and besides it was NCAA basketball time and eating comfort food is OK??
Learning # 1-
What I learned and observed was as soon as I ate the chinese food Friday at lunch my weekend eating went downhill, and no amount of running/walking was going to negate the BAD eating. on Friday night I felt not good, I did not even enjoy the chinese. On sat I got DP pizza and again did not really enjoy it and I felt much worst.
Results: This week my weight stayed the same(at least it did not go up) at 221lb.
Monday, I must refocus and get to eating apples instead of any peanut m&m's.
Learning # 2- hunger pains are okay.
It's amazing, my body can run/walk 50 miles a week on 1600 calories. I have plenty of energy on this eating, but have have many hunger pains. On this diet, I wake up hungry, I go to bed hungry. That seems to be the key, eating less, so I have hunger pains, which is really just my body burning the excess fat I have
My hunger pain/fat burning diet breakdown below:
breakfast:
2 toast w/ butter spread = 250
2c milk = 180
1 egg=70
1 banana=90 = 590 total
lunch:
1 protein bar = 240 = 830cal total
supper:
6 oz chicken=240
1c rice = 180
.5c spag suace=90
2c v-8 =200
1 apple=90 = 1630 total calories
I should be able to lose 4 lbs a week when exercising nearly 2 hours average a day. Well, I will see this next week- week 6
30 in 60 - Day 35 - Sunday
Day 35 - Sunday
morning pulse 44, waist 39.5"
8:30am- allerton trail, figure 8 course w/gregg/chris easy W5/R5-2hours total
Breakfast-4french toast at restraut
ARMW = ??
lunch- DP pizza, pnut m&m's
supper-chicken sw, chips, 2-7-ups
6:30pm-walk dogs a cold fast walk of 40m
snack-popcorn
Total calories 3500
10.5 miles
160 min
burn 1000 calories
morning pulse 44, waist 39.5"
8:30am- allerton trail, figure 8 course w/gregg/chris easy W5/R5-2hours total
Breakfast-4french toast at restraut
ARMW = ??
lunch- DP pizza, pnut m&m's
supper-chicken sw, chips, 2-7-ups
6:30pm-walk dogs a cold fast walk of 40m
snack-popcorn
Total calories 3500
10.5 miles
160 min
burn 1000 calories
Saturday, March 26, 2011
30 in 60 - Day 34
Day 34
morning pulse 45, waist 39.5"
9am- fittek 70m-5W, R60@4.3 to 5.5 mph, 5W, good + 20m weights/abs
ARMW = 221.5
breakfast- nothing
12:30pm-walk dogs a cold fast walk of 38m
lunch-nothing
2PM-fittek 2.5M 1m-12:11, 1M11:46, Wrest, good
supper- pizza,cheesy bread, 1c peanut m&m's
Total calories 2000
10 miles
162 min
burn 1285 calories
morning pulse 45, waist 39.5"
9am- fittek 70m-5W, R60@4.3 to 5.5 mph, 5W, good + 20m weights/abs
ARMW = 221.5
breakfast- nothing
12:30pm-walk dogs a cold fast walk of 38m
lunch-nothing
2PM-fittek 2.5M 1m-12:11, 1M11:46, Wrest, good
supper- pizza,cheesy bread, 1c peanut m&m's
Total calories 2000
10 miles
162 min
burn 1285 calories
30 in 60 - Day 33
Day 33
morning pulse 51, waist 39.5"
6am- tired, very easy 30m@113, run 20m
ARMW = ??
breakfast- 2 toast,2c milk,1 egg
lunch- 1 luna bar+chinese food w/friends
5PM-legs tried easy 40m walk w/dogs
supper- 2 bread, 5oz chicken, afew chips,1c peanut m&m's
Total calories 2800
4.2 miles
70 min
burn 400 calories
morning pulse 51, waist 39.5"
6am- tired, very easy 30m@113, run 20m
ARMW = ??
breakfast- 2 toast,2c milk,1 egg
lunch- 1 luna bar+chinese food w/friends
5PM-legs tried easy 40m walk w/dogs
supper- 2 bread, 5oz chicken, afew chips,1c peanut m&m's
Total calories 2800
4.2 miles
70 min
burn 400 calories
Friday, March 25, 2011
Merrell barefoot shoe- tough glove
Taking a break from daily diet and running post to say a few words about the Merrel "Tough Glove" barefoot shoes I've been wearing for about 3 weeks.
I bought them for work, black leather upper with a "0" drop forefoot to heel shoe. In a word they are "comfortable"...By the end of the day they fit your foot like a "glove". I love the feel w/o socks but I wear socks for work. They do take and are taking getting used to. You have to change your normal walk stride from heel to forefoot to a lighter flat foot stride or you will bruise your heels. They make you s..l..o..w..down in walking. You can not walk for long until you figure this out. My feet are getting a nice therapeutic workout thru-out the day...( as a side note: a nice ice water soak in the evenings can help cure those aches and pains real quick)
I've walked a little on grass fields walking our dogs and that feels great. They make a great shoe to transition to "real" barefoot walking. The forefoot is very wide to accommodate a more natural toe spread. I was actually able to wear a 10.5 size instead of a 12 because of this.
Today I ran on the treadmill for the first time in them for 30 mins. They felt GREAT!! Makes me want to get a pair of the "trail" glove for hiking and running.
I talked my wife into getting a pair and she is loving them from the first time she put them on. She also discovered the heel issue as she noticed after a mile into her 2+ mile walk her heel was abit sore.
I, like many people these days, (see my running buddy Chris's blog)
like the barefoot feel and these shoes allow that feel as one transitions down to the ultimate in barefooting, your actual "bare" foot.
I look forward to continuing my left foot rehabilitation as I ran/walk/hike in less and less shoe, and the Merrell is the best I've worn so far.
I bought them for work, black leather upper with a "0" drop forefoot to heel shoe. In a word they are "comfortable"...By the end of the day they fit your foot like a "glove". I love the feel w/o socks but I wear socks for work. They do take and are taking getting used to. You have to change your normal walk stride from heel to forefoot to a lighter flat foot stride or you will bruise your heels. They make you s..l..o..w..down in walking. You can not walk for long until you figure this out. My feet are getting a nice therapeutic workout thru-out the day...( as a side note: a nice ice water soak in the evenings can help cure those aches and pains real quick)
I've walked a little on grass fields walking our dogs and that feels great. They make a great shoe to transition to "real" barefoot walking. The forefoot is very wide to accommodate a more natural toe spread. I was actually able to wear a 10.5 size instead of a 12 because of this.
Today I ran on the treadmill for the first time in them for 30 mins. They felt GREAT!! Makes me want to get a pair of the "trail" glove for hiking and running.
I talked my wife into getting a pair and she is loving them from the first time she put them on. She also discovered the heel issue as she noticed after a mile into her 2+ mile walk her heel was abit sore.
I, like many people these days, (see my running buddy Chris's blog)
like the barefoot feel and these shoes allow that feel as one transitions down to the ultimate in barefooting, your actual "bare" foot.
I look forward to continuing my left foot rehabilitation as I ran/walk/hike in less and less shoe, and the Merrell is the best I've worn so far.
Thursday, March 24, 2011
30 in 60 - Day 32- Thursday
Day 32 -
morning pulse 41, waist 39.25"
6am- easy 40m@118=3M at Fittek
ARW = 221
breakfast- 2 toast,2c milk,1c v-8, 1 egg
lunch- 2 luns bars
6PM-Buffalo .5M walk warm-up then Tanui loop 4M @153 hr av(my leg turn-over is slow)felt sumble along, better than last week, .5M r/w cooldown
supper- 2breadw/peanut butter/jelly,chips,1c peanut m&m's
Total calories 1900
8 miles
108 min
burn 1078 calories
morning pulse 41, waist 39.25"
6am- easy 40m@118=3M at Fittek
ARW = 221
breakfast- 2 toast,2c milk,1c v-8, 1 egg
lunch- 2 luns bars
6PM-Buffalo .5M walk warm-up then Tanui loop 4M @153 hr av(my leg turn-over is slow)felt sumble along, better than last week, .5M r/w cooldown
supper- 2breadw/peanut butter/jelly,chips,1c peanut m&m's
Total calories 1900
8 miles
108 min
burn 1078 calories
Wednesday, March 23, 2011
30 in 60 - Day 31
Day 31
morning pulse 41, waist 39.5"
6am- BP 1.2 to 3.35, back to 1. to 1.2 60m@133/153
ARW = 220
breakfast- 2 toast,2c milk,1 banana, 1 egg
lunch- at noddles small bowl spag.meatballs,cheese
5PM- 35m at fittek, W/R 1.3M,1mile@13min@120
supper- 2 chicken,1 bread,1c peanut m&m's
Total calories 2300
6 miles
95 min
burn 900 calories
morning pulse 41, waist 39.5"
6am- BP 1.2 to 3.35, back to 1. to 1.2 60m@133/153
ARW = 220
breakfast- 2 toast,2c milk,1 banana, 1 egg
lunch- at noddles small bowl spag.meatballs,cheese
5PM- 35m at fittek, W/R 1.3M,1mile@13min@120
supper- 2 chicken,1 bread,1c peanut m&m's
Total calories 2300
6 miles
95 min
burn 900 calories
Tuesday, March 22, 2011
30 in 60 - Day 30
Day 30- Halfway to 60 days
morning pulse 42, waist 39.5"
5:55am- 5M trail,dark,W7,R45,W2,R3,W7 4.7M in 60m@133av
ARW = 222
breakfast- 2 toast,2c milk,1 banana, 2egg beaters
lunch- 1 bar
5PM- tergat loop W5, R13:25 1.25M (.5M in 4:40 surprised that fast), W9 barefoot
supper- 2 chicken, 2c spag/sauce,1c v-8, 1c peanut m&m's
Total calories 1860
7 miles
91 min
burn 952 calories
morning pulse 42, waist 39.5"
5:55am- 5M trail,dark,W7,R45,W2,R3,W7 4.7M in 60m@133av
ARW = 222
breakfast- 2 toast,2c milk,1 banana, 2egg beaters
lunch- 1 bar
5PM- tergat loop W5, R13:25 1.25M (.5M in 4:40 surprised that fast), W9 barefoot
supper- 2 chicken, 2c spag/sauce,1c v-8, 1c peanut m&m's
Total calories 1860
7 miles
91 min
burn 952 calories
30 in 60 - Day 29
Day 29
morning pulse 43, waist 40"
6am- komen + BP = 4M=53:35@122/150, W.5/R3.1/W.5
ARW = 222
breakfast- 2 toast,2oj,1 banana, 2egg beaters
lunch- 1 bar
5PM- komen loop 3.1M in 40:48 W.5/R2.1/W.5
supper- 1 chicken, 1c rice, .5c spag sauce,1c v-8, 1c peanut m&m's
Total calories 1600
7.1 miles
94 min
burn 896 calories
morning pulse 43, waist 40"
6am- komen + BP = 4M=53:35@122/150, W.5/R3.1/W.5
ARW = 222
breakfast- 2 toast,2oj,1 banana, 2egg beaters
lunch- 1 bar
5PM- komen loop 3.1M in 40:48 W.5/R2.1/W.5
supper- 1 chicken, 1c rice, .5c spag sauce,1c v-8, 1c peanut m&m's
Total calories 1600
7.1 miles
94 min
burn 896 calories
30 in 60 - Day 28 - Summary - end of week 4
Summary of week 4
52.6 miles run/walked
Total lbs lost in 4 weeks: 236-221 = 15 lbs, halfway to the 60 day goal. Good especially with the 2 days of bad eating around my b-day
Observations:
I will need to cut back on junk food to lose the next 15lbs.
I'm running/walking more than I have in years.
My left foot is better and better gradually. My wearing the Merrell barefoot shoe at work seems to be exercising my feet because they are overall a little achy , tired but both are the same.
My Thursday run was fastest run overall in a while, recovered quick.
Heartrate is getting lower.
My Sunday's of 4 sessions is a bit crazy but as long as I keep them easy that are leading to good endurance base without alot of extended stress
52.6 miles run/walked
Total lbs lost in 4 weeks: 236-221 = 15 lbs, halfway to the 60 day goal. Good especially with the 2 days of bad eating around my b-day
Observations:
I will need to cut back on junk food to lose the next 15lbs.
I'm running/walking more than I have in years.
My left foot is better and better gradually. My wearing the Merrell barefoot shoe at work seems to be exercising my feet because they are overall a little achy , tired but both are the same.
My Thursday run was fastest run overall in a while, recovered quick.
Heartrate is getting lower.
My Sunday's of 4 sessions is a bit crazy but as long as I keep them easy that are leading to good endurance base without alot of extended stress
30 in 60 - Day 28 - Sunday
Day 28 - Sunday
morning pulse 41, waist 40.5"
8am- 60@130/151, nice/easy/5W,40R,W5,5R,W5
ARW = 221
Breakfast- nothing
11am-fittek - 60@114, run1.3 (11:22pace),walk.7+weights
lunch-nothing
2pm-river bends w/chris w5/r5 easy 63@129/155
5PM- walk dogs at soccer field, 1 mile in merrell barefoot shoes, nice
supper-1bar, 1 chicken, 1 burger, 2 bread, chips,1c milk,2 pc. cake, ice cream w/ peanut butter
Total calories 1700
12 miles
203 min
burn 2100 calories
morning pulse 41, waist 40.5"
8am- 60@130/151, nice/easy/5W,40R,W5,5R,W5
ARW = 221
Breakfast- nothing
11am-fittek - 60@114, run1.3 (11:22pace),walk.7+weights
lunch-nothing
2pm-river bends w/chris w5/r5 easy 63@129/155
5PM- walk dogs at soccer field, 1 mile in merrell barefoot shoes, nice
supper-1bar, 1 chicken, 1 burger, 2 bread, chips,1c milk,2 pc. cake, ice cream w/ peanut butter
Total calories 1700
12 miles
203 min
burn 2100 calories
Sunday, March 20, 2011
30 in 60 - Day 27- Saturday
Day 27 - Saturday
morning pulse 45, waist 39.7" surprised
8am- 5 miles trail course 63:27@132/154, nice/easy/5W,R50R,W8:27
ARMW = 224
Breakfast- 2 toast,2 sausage,2c milk
lunch-dog/bread, chips, 1c peanut M&M's
4PM- walk all 3 dogs w/kids 3.5 miles, some barefoot, nice walk
supper-chicken,rice,sauce,rest of b-day cake
Total calories 2700
8.5 miles
130 min
burn 766 calories
morning pulse 45, waist 39.7" surprised
8am- 5 miles trail course 63:27@132/154, nice/easy/5W,R50R,W8:27
ARMW = 224
Breakfast- 2 toast,2 sausage,2c milk
lunch-dog/bread, chips, 1c peanut M&M's
4PM- walk all 3 dogs w/kids 3.5 miles, some barefoot, nice walk
supper-chicken,rice,sauce,rest of b-day cake
Total calories 2700
8.5 miles
130 min
burn 766 calories
30 in 60 - Day 26- Friday
Day 26 - Friday
morning pulse 47, waist 39.8"
6am- 150 conc. bike path 40m out/back, 30run, easy
ARMW = 222
Breakfast- nothing
lunch-1 protein bar
PM- no run....kids here for b-day..so I allowed myself to eat more, spag/meat sauce, texas toast, desert of b-day cake,icecream, then popcorn during UI game
Total calories 3750(this was my normal eating for years)
3 miles
40 min
burn 364 calories
morning pulse 47, waist 39.8"
6am- 150 conc. bike path 40m out/back, 30run, easy
ARMW = 222
Breakfast- nothing
lunch-1 protein bar
PM- no run....kids here for b-day..so I allowed myself to eat more, spag/meat sauce, texas toast, desert of b-day cake,icecream, then popcorn during UI game
Total calories 3750(this was my normal eating for years)
3 miles
40 min
burn 364 calories
Friday, March 18, 2011
30 in 60 - Day 25 - Run w/ the Buffalo
Day 25
morning pulse 45, waist 40"
6am- bike path loop from home 41:30@124/143, easy
ARMW = 222
Breakfast- 2c milk, 2 toast, 1 egg
lunch-1 protein bar
6 pm - 1st Buffalo Run of the year - warm-up 1 mile of .5walk/.5run + 3.5M hard run 37:27@159 av+ .5M barefoot walk, l.foot a bit sore, lower inside calf/pos.tib, recovered quick...this run was 4mins faster than last year!!
supper -2 bison burgers,2bread, afew chips/wheat thins,1.5c v-8, 1/2 protein bar
Total calories 1710
8.1 miles
102 min
burn 1052 calories
morning pulse 45, waist 40"
6am- bike path loop from home 41:30@124/143, easy
ARMW = 222
Breakfast- 2c milk, 2 toast, 1 egg
lunch-1 protein bar
6 pm - 1st Buffalo Run of the year - warm-up 1 mile of .5walk/.5run + 3.5M hard run 37:27@159 av+ .5M barefoot walk, l.foot a bit sore, lower inside calf/pos.tib, recovered quick...this run was 4mins faster than last year!!
supper -2 bison burgers,2bread, afew chips/wheat thins,1.5c v-8, 1/2 protein bar
Total calories 1710
8.1 miles
102 min
burn 1052 calories
Wednesday, March 16, 2011
30 in 60 - Day 24
Day 24
morning pulse 45, waist 40"
6am- komen trail + BP+trails 60@130/153, dark at 6am, slower with headlamp
ARMW = 224
Breakfast- 2c milk, 2 toast, 1 egg
lunch-1 protein bar
5:15pm - north trail walk w/debbie and dogs, felt a bit tired, 41m@76HR, pretty low for a walk
supper - 1c rice, .5c spag sauce, 5oz chicken,1.5c v-8, chips/a few peanut m&m's + energy bar
Total calories 1780
6.7 miles
102 min
burn 680 calories
morning pulse 45, waist 40"
6am- komen trail + BP+trails 60@130/153, dark at 6am, slower with headlamp
ARMW = 224
Breakfast- 2c milk, 2 toast, 1 egg
lunch-1 protein bar
5:15pm - north trail walk w/debbie and dogs, felt a bit tired, 41m@76HR, pretty low for a walk
supper - 1c rice, .5c spag sauce, 5oz chicken,1.5c v-8, chips/a few peanut m&m's + energy bar
Total calories 1780
6.7 miles
102 min
burn 680 calories
Tuesday, March 15, 2011
30 in 60 - Day 23
Day 23
morning pulse 42, waist 40"
6am- fittek 60 at 127, run45 /3.75M (4.3 to 5.5mph w/ 3x1m@6mph), 15walk..been running in NB road minimus on treadmill..I really like these shoes, cushioned but flat, nice compliment shoe to NB trail minimus
ARMW = 223
Breakfast- 2c milk, 2 toast, 1 egg, 1 banana
lunch-1 protein bar
5:15pm - outside loop trails, w.5M+run1=11:57@129<1541>+.25M, w13min
supper - 1c rice, .5c spag sauce, 6oz chicken,1.5c v-8, 1c peanut m&m's
Note: left foot good. bottom of heel better. Merrell tough gloves are feeling better just walking at work. starting to not notice.
Total calories 1710
7.2 miles
96 min
burn 820 calories
morning pulse 42, waist 40"
6am- fittek 60 at 127, run45 /3.75M (4.3 to 5.5mph w/ 3x1m@6mph), 15walk..been running in NB road minimus on treadmill..I really like these shoes, cushioned but flat, nice compliment shoe to NB trail minimus
ARMW = 223
Breakfast- 2c milk, 2 toast, 1 egg, 1 banana
lunch-1 protein bar
5:15pm - outside loop trails, w.5M+run1=11:57@129<1541>+.25M, w13min
supper - 1c rice, .5c spag sauce, 6oz chicken,1.5c v-8, 1c peanut m&m's
Note: left foot good. bottom of heel better. Merrell tough gloves are feeling better just walking at work. starting to not notice.
Total calories 1710
7.2 miles
96 min
burn 820 calories
Monday, March 14, 2011
30 in 60 - Day 22 Monday
Day 22
morning pulse 45, waist 40"
6am- fittek 60 at 124, run45 /3.75M (4.3 to 5.5mph)fastest yet, 15walk
ARMW = 223....lost 13 lbs in 3 weeks!!
Breakfast- 2c milk, 2 toast, 1 egg, 1 banana
lunch-1 power bar
5PM- tergat loop trails, w5,r15m = 1.3M, w 7:21
supper - 1c rice, .5c spag sauce, 6oz chicken,1.5c v-8, 1c m&m's
Note: MRT at mettler on lower calf, lower achilles tendon at heel bone
Total calories 1790
6.6 miles
87 min
burn 824 calories
morning pulse 45, waist 40"
6am- fittek 60 at 124, run45 /3.75M (4.3 to 5.5mph)fastest yet, 15walk
ARMW = 223....lost 13 lbs in 3 weeks!!
Breakfast- 2c milk, 2 toast, 1 egg, 1 banana
lunch-1 power bar
5PM- tergat loop trails, w5,r15m = 1.3M, w 7:21
supper - 1c rice, .5c spag sauce, 6oz chicken,1.5c v-8, 1c m&m's
Note: MRT at mettler on lower calf, lower achilles tendon at heel bone
Total calories 1790
6.6 miles
87 min
burn 824 calories
30 in 60 - Day 21 - Summary - end of week 3
Summary of week 3
50.8 miles run/walked
Total lbs lost in 3 weeks: 236-223 = 13 lbs, about 4lbs per week, which is good.
Observations:
this week stablized my weight.
I got some good solid high energy runs. felt faster at same pace.
Running about 15-20% faster.
foot a little more sore.
knee not as achy.
50.8 miles run/walked
Total lbs lost in 3 weeks: 236-223 = 13 lbs, about 4lbs per week, which is good.
Observations:
this week stablized my weight.
I got some good solid high energy runs. felt faster at same pace.
Running about 15-20% faster.
foot a little more sore.
knee not as achy.
Sunday, March 13, 2011
30 in 60 - Day 21 - Sunday
Day 21 - Sunday
morning pulse 42, waist 40.5"
8am- 5M trail@62:44@133, 5W, 4x9R/1W, 5W + .6 on trail+.4 on BP...felt good, fairly easy.
Breakfast- nothing, not hungry
11:30am- 30m at fittek, bike 15 + 15 weights
2pm- walk 2 miles deb/dogs
3:30pm- river bends 58 @133, R45,W13 start to shadow lake loop/back-nice, fun.
ARW = 225
5pm-supper-2 bison dogs, chips, 1.5c v-8, plus peanut M&M's
observation: my runs have been FULL of energy last few days, indication of initial weight lost followed by weight stabilized...today had 4 workouts before eating 1st meal at 5pm...lots of energy all day....so I must get back to 1700 or less calories to continue weight lost.
Total calories 1200
12.5 miles
205 min
burn 1623 calories
morning pulse 42, waist 40.5"
8am- 5M trail@62:44@133, 5W, 4x9R/1W, 5W + .6 on trail+.4 on BP...felt good, fairly easy.
Breakfast- nothing, not hungry
11:30am- 30m at fittek, bike 15 + 15 weights
2pm- walk 2 miles deb/dogs
3:30pm- river bends 58 @133, R45,W13 start to shadow lake loop/back-nice, fun.
ARW = 225
5pm-supper-2 bison dogs, chips, 1.5c v-8, plus peanut M&M's
observation: my runs have been FULL of energy last few days, indication of initial weight lost followed by weight stabilized...today had 4 workouts before eating 1st meal at 5pm...lots of energy all day....so I must get back to 1700 or less calories to continue weight lost.
Total calories 1200
12.5 miles
205 min
burn 1623 calories
30 in 60 - Day 20
Day 20 - Saturday
morning pulse ??, waist ??
6am- at LBL trail race, hike loop backwards to cheer on the runners w/TR, foot a bit sore...4h 48m stopped/ talked for/with runners...fun
ARMW = ???
Breakfast- nothing
lunch at applebees at 1:30pm-bacon cheeseburger/fries/ 1 luna bar
PM- drive home, sunny 71.
supper - 2 bison dogs,1.5c v-8, 1 carmel stick
Total calories 1870
12 miles
288 min
burn 1344 calories
morning pulse ??, waist ??
6am- at LBL trail race, hike loop backwards to cheer on the runners w/TR, foot a bit sore...4h 48m stopped/ talked for/with runners...fun
ARMW = ???
Breakfast- nothing
lunch at applebees at 1:30pm-bacon cheeseburger/fries/ 1 luna bar
PM- drive home, sunny 71.
supper - 2 bison dogs,1.5c v-8, 1 carmel stick
Total calories 1870
12 miles
288 min
burn 1344 calories
30 in 60 - Day 19
Day 19
morning pulse 42!!, waist 40.5"
6am- komen loop trail 42:48@120 easy, relaxed, bottom of foot a bit sore
ARMW = 225
Breakfast- 2c milk, 2 toast, 1egg, sryup
lunch-1 cliff bar
PM- drive down to sisters house w/friends to LBL trail race
supper at cracker barrel- catfish, corn,carrots, macroni/cheese,2 biscuits,small donuts,nutty bar,choc chip cookies,bowl of fritoes.
Note: bottom of left foot abit sore.
Total calories 3000 (est. obviously a slip, did not need the extra snacks but could not stop)
3.1 miles
43 min
burn 344 calories
morning pulse 42!!, waist 40.5"
6am- komen loop trail 42:48@120 easy, relaxed, bottom of foot a bit sore
ARMW = 225
Breakfast- 2c milk, 2 toast, 1egg, sryup
lunch-1 cliff bar
PM- drive down to sisters house w/friends to LBL trail race
supper at cracker barrel- catfish, corn,carrots, macroni/cheese,2 biscuits,small donuts,nutty bar,choc chip cookies,bowl of fritoes.
Note: bottom of left foot abit sore.
Total calories 3000 (est. obviously a slip, did not need the extra snacks but could not stop)
3.1 miles
43 min
burn 344 calories
Thursday, March 10, 2011
30 in 60 - Day 18
Day 18
morning pulse 46, waist 40.25"
6am- tanui trail 60m@137,45R@144,walk 15,good run, 4.6 miles total with 1m walk every 10mins
ARMW = 225
Breakfast- 2c milk, 2 toast, 1egg, 1c v-8
lunch-1 cliff bar
5:15pm - fittek 36mins 18 run/walk + weights & abs, back stretches
supper - snacked on chips, 2 carmel sticks, 5oz chicken,.5c spag sauce, 1c rice, lots of peanut m&m's
Note: 4th day in Merrell tough glove leather barefoot shoes at work. bottom of left foot abit sore. I'm walkig slower because these shoes do not allow a heel strik
Total calories 2230
6 miles
96 min
burn 850 calories
morning pulse 46, waist 40.25"
6am- tanui trail 60m@137,45R@144,walk 15,good run, 4.6 miles total with 1m walk every 10mins
ARMW = 225
Breakfast- 2c milk, 2 toast, 1egg, 1c v-8
lunch-1 cliff bar
5:15pm - fittek 36mins 18 run/walk + weights & abs, back stretches
supper - snacked on chips, 2 carmel sticks, 5oz chicken,.5c spag sauce, 1c rice, lots of peanut m&m's
Note: 4th day in Merrell tough glove leather barefoot shoes at work. bottom of left foot abit sore. I'm walkig slower because these shoes do not allow a heel strik
Total calories 2230
6 miles
96 min
burn 850 calories
Wednesday, March 9, 2011
30 in 60 - Day 17
Day 17
morning pulse 43, waist 40.5"
6am- fittek 60m@130,run 45@136,walk 15,4mph up to 6mph at end w/10x30s fast/30s easy
ARMW = ??? forgot
Breakfast- 2c milk, 2 toast, 1egg, 1.5c v-8
lunch-1 luna bar
5:15pm - trails- tergat loop, run first 1.5 miles, good
supper - fried chicken,.5c spag sauce, 1c rice, peanut m&m's
Note: 3rd day in Merrell tough glove leather barefoot shoes at work. getting more used to walking in them.
Total calories 1700
6.3 miles
90 min
burn 831 calories
morning pulse 43, waist 40.5"
6am- fittek 60m@130,run 45@136,walk 15,4mph up to 6mph at end w/10x30s fast/30s easy
ARMW = ??? forgot
Breakfast- 2c milk, 2 toast, 1egg, 1.5c v-8
lunch-1 luna bar
5:15pm - trails- tergat loop, run first 1.5 miles, good
supper - fried chicken,.5c spag sauce, 1c rice, peanut m&m's
Note: 3rd day in Merrell tough glove leather barefoot shoes at work. getting more used to walking in them.
Total calories 1700
6.3 miles
90 min
burn 831 calories
Tuesday, March 8, 2011
30 in 60 - Day 16
Day 16
morning pulse 46, waist 40.5"
6am- trails 60m@137, run 45, walk15 - cruising and flowing, nice in legs
ARMW = 225 lbs
Breakfast- 2c milk, 2 toast, 1egg
lunch-1 power bar
5:15pm - rain, no run
supper - fried chicken,.5c mix vegs,.5c apple sauce,salty chips,peanut m&m's
7pm- felt a little blah, bloated, should have ran even if went to fittek
Note: 2nd day in Merrell tough glove leather barefoot shoes at work. I like these shoes. I must go slow, take my time in these shoes.
Total calories 1850
4.5 miles
60 min
burn 617 calories
morning pulse 46, waist 40.5"
6am- trails 60m@137, run 45, walk15 - cruising and flowing, nice in legs
ARMW = 225 lbs
Breakfast- 2c milk, 2 toast, 1egg
lunch-1 power bar
5:15pm - rain, no run
supper - fried chicken,.5c mix vegs,.5c apple sauce,salty chips,peanut m&m's
7pm- felt a little blah, bloated, should have ran even if went to fittek
Note: 2nd day in Merrell tough glove leather barefoot shoes at work. I like these shoes. I must go slow, take my time in these shoes.
Total calories 1850
4.5 miles
60 min
burn 617 calories
Monday, March 7, 2011
30 in 60 - Day 15
Day 15
morning pulse 47, waist 40.9"
6am- fittek 60m treadmill @ 130 hr av. 45run/15 walk
ARMW = 225 lbs
Breakfast- 2c milk, 2 toast, 2egg b,1 banana
lunch-1 cliff bar
5:15pm - 2 mile Tergat loop.5walk/1run/.5 walk
supper - burger,chicken,1c rice,.5c spag sauce,.5c v-8,peanut m&m's
Note: first day in Merrell tough glove leather barefoot shoes at work. just like barefoot. I must relearn how to walk. definitely can't walk on heels first.
Total calories 1750
6.4 miles
89 min
burn 785 calories
morning pulse 47, waist 40.9"
6am- fittek 60m treadmill @ 130 hr av. 45run/15 walk
ARMW = 225 lbs
Breakfast- 2c milk, 2 toast, 2egg b,1 banana
lunch-1 cliff bar
5:15pm - 2 mile Tergat loop.5walk/1run/.5 walk
supper - burger,chicken,1c rice,.5c spag sauce,.5c v-8,peanut m&m's
Note: first day in Merrell tough glove leather barefoot shoes at work. just like barefoot. I must relearn how to walk. definitely can't walk on heels first.
Total calories 1750
6.4 miles
89 min
burn 785 calories
Sunday, March 6, 2011
30 in 60 - Day 14 - Summary week 2
Summary
Total calories eating = 13,100 -more than last week, had a bad day
exercise time = about 13 hours
miles run/walk = 50.5 w/ 27.2 running
Total lbs lost in 2 weeks: 236-224 = 12 lbs
Observations:
good second week overall. Breaking 220 in the next week would be great mental breakthru.
had 2 breakdowns, wed night and Sat w/ fast food
Must be carefull to not run too much as to aggravate my left ankle and right knee menisnus.
My exercise is getting easier at same heartrates.
I ate a few apples, but continue to eat m&m's
Total calories eating = 13,100 -more than last week, had a bad day
exercise time = about 13 hours
miles run/walk = 50.5 w/ 27.2 running
Total lbs lost in 2 weeks: 236-224 = 12 lbs
Observations:
good second week overall. Breaking 220 in the next week would be great mental breakthru.
had 2 breakdowns, wed night and Sat w/ fast food
Must be carefull to not run too much as to aggravate my left ankle and right knee menisnus.
My exercise is getting easier at same heartrates.
I ate a few apples, but continue to eat m&m's
30 in 60 - Day 14 - Sunday
Day 14- Sunday
morning pulse 43, waist 40.9"
8am- 4M, BP/trails 53 mins., 40run/walk @140hr, relaxed, a light dusting of snow.
10:30am - hiked Clnton lake trail w/ chris/jason, fun, left ankle abit sore, inside posterior tendon, 2:49 @127hr, a little muddy
ARMW = 224
Breakfast @2:30pm- 2c milk, 1.5c v-8, 2 eggs,2 toast, 1 banana + 1 luna bar
4pm- walk 1mile w/debbie, dogs at soccer field
supper - 5oz chicken,1c spag,1/2c sauce, peanut m&m's.
Total calories 1780
15 miles
242 mins
burn 2080 calories
morning pulse 43, waist 40.9"
8am- 4M, BP/trails 53 mins., 40run/walk @140hr, relaxed, a light dusting of snow.
10:30am - hiked Clnton lake trail w/ chris/jason, fun, left ankle abit sore, inside posterior tendon, 2:49 @127hr, a little muddy
ARMW = 224
Breakfast @2:30pm- 2c milk, 1.5c v-8, 2 eggs,2 toast, 1 banana + 1 luna bar
4pm- walk 1mile w/debbie, dogs at soccer field
supper - 5oz chicken,1c spag,1/2c sauce, peanut m&m's.
Total calories 1780
15 miles
242 mins
burn 2080 calories
Saturday, March 5, 2011
30 in 60 - Day 13
Day 13- Saturday
morning pulse 44, waist 41"- both good, surprised me but I slept 8.5 hours
8am- fittek, 80m treadmill @ 140 hr av. 65run/15 walk, lots at 5-5.5mph, last 30s at 6mph, good, sweat alot
ARMW = 225 lbs!!- surprise,just shows me again water weight gain/lose for me
Breakfast- 2c milk w/1scoop choc, 1c v-8
11am- hike clear pond trail w/friends, 3 miles, then on to KRR party
lunch-BBQ sandwich and fries + 1 cliff bar...first fast food in 13 days
supper - 3oz chicken,1 ww bread, peanut m&m's
Total calories 1800
10 miles
150 min
burn 1300 calories
morning pulse 44, waist 41"- both good, surprised me but I slept 8.5 hours
8am- fittek, 80m treadmill @ 140 hr av. 65run/15 walk, lots at 5-5.5mph, last 30s at 6mph, good, sweat alot
ARMW = 225 lbs!!- surprise,just shows me again water weight gain/lose for me
Breakfast- 2c milk w/1scoop choc, 1c v-8
11am- hike clear pond trail w/friends, 3 miles, then on to KRR party
lunch-BBQ sandwich and fries + 1 cliff bar...first fast food in 13 days
supper - 3oz chicken,1 ww bread, peanut m&m's
Total calories 1800
10 miles
150 min
burn 1300 calories
30 in 60 - Day 12
Day 12
morning pulse 47, waist 41.5"
6am- fittek, 30m treadmill real easy
ARMW = 231 lbs
Breakfast- 2toast,2 egg, 1.5c milk,1 banana
lunch- 1 cliff bar
5pm - 30m weights - high reps/low weight
supper - 8oz chicken,1c rice,.75c spag sauce,1 apple, 1c v-8, peanut m&m's
Total calories 1760
2.3 miles
60 min
burn 350 calories
morning pulse 47, waist 41.5"
6am- fittek, 30m treadmill real easy
ARMW = 231 lbs
Breakfast- 2toast,2 egg, 1.5c milk,1 banana
lunch- 1 cliff bar
5pm - 30m weights - high reps/low weight
supper - 8oz chicken,1c rice,.75c spag sauce,1 apple, 1c v-8, peanut m&m's
Total calories 1760
2.3 miles
60 min
burn 350 calories
Thursday, March 3, 2011
30 in 60 - Day 11 - Thursday
Day 11
morning pulse 48, waist 42"
6am- Trails, 60mins @132/152max, run 48m@140hr
ARMW = 229 lbs - from too much last night
Breakfast- 1 toast,1 egg, 2c milk,1/2 banana
lunch- 1 cliff bar
5:15pm - trails 2.6 mile walk/run 21m easy
Both runs today in NB trail minimus
supper - 6oz chicken,1c rice,.75c spag sauce,1 apple, 1c v-8, peanut m&m's
Total calories 1700
7 miles
97 min
burn 900 calories
morning pulse 48, waist 42"
6am- Trails, 60mins @132/152max, run 48m@140hr
ARMW = 229 lbs - from too much last night
Breakfast- 1 toast,1 egg, 2c milk,1/2 banana
lunch- 1 cliff bar
5:15pm - trails 2.6 mile walk/run 21m easy
Both runs today in NB trail minimus
supper - 6oz chicken,1c rice,.75c spag sauce,1 apple, 1c v-8, peanut m&m's
Total calories 1700
7 miles
97 min
burn 900 calories
30 in 60 - Day 10 - in a RUSH - a bad day
My supper of day 10 was not good but it actually started earlier. I knew I had wanted to go to our local high school basketball game. To do this, eat supper and walk or run some I would have to rush after work. So abruptly at 4:35pm I left work after working 8.5 hours, drove a bit faster home, quickly saw a left over bowl of popcorn from Debbie last night, so thought, yea, I could just eat 2 small sandwiches and popcorn instead of my regular supper...why??...this would save time.
So, I gabbed a couple handfulls of popcorn and went walking the dogs with debbie at the trails. it was sunny day for a change so we decided on the north trail but the wind was stronger than it appeared so it was abit chilly, we walked fast!!, then we decided to take a shortcut over to another trail back to the car..all the while walking I was thinking, was I going to the b-ball game or not....and do I have time to eat, watch some news....etc. etc.
Normally, my evening run/walk is easy and to relax from my day at work, it can be short as 20 mins...but tonight I was in a RUSH.
So, when I'm in a rush, I eat quick and easy stuff, so that is what I did, 2 sandwichs of bread wraped around a bison hotdog, with the rest of popcorn. This was high in salt, so to get that taste out of my mouth I had a few peanut m&m's, then a couple Reeses heart shaped pieces, boy, after not having anything like this they were very sweet, almost sickening....of course, now I had too much of a sugar taste so I topped it off with a couple pieces of bison bacon.
I then sit down intened to NOT go to the game, I felt not good....so I quickly decided I better go to the game so I would not continue to eat.
I went to the game and did not eat anymore before bed but today was a reminder of how rushing around after work trying to do everything, quickly puts me back to "quick" eating and for me , means BAD eating. I must continue to learn to relax, slow down, and eat without rushing.
Tomorrow is a new day to get back on track.
So, I gabbed a couple handfulls of popcorn and went walking the dogs with debbie at the trails. it was sunny day for a change so we decided on the north trail but the wind was stronger than it appeared so it was abit chilly, we walked fast!!, then we decided to take a shortcut over to another trail back to the car..all the while walking I was thinking, was I going to the b-ball game or not....and do I have time to eat, watch some news....etc. etc.
Normally, my evening run/walk is easy and to relax from my day at work, it can be short as 20 mins...but tonight I was in a RUSH.
So, when I'm in a rush, I eat quick and easy stuff, so that is what I did, 2 sandwichs of bread wraped around a bison hotdog, with the rest of popcorn. This was high in salt, so to get that taste out of my mouth I had a few peanut m&m's, then a couple Reeses heart shaped pieces, boy, after not having anything like this they were very sweet, almost sickening....of course, now I had too much of a sugar taste so I topped it off with a couple pieces of bison bacon.
I then sit down intened to NOT go to the game, I felt not good....so I quickly decided I better go to the game so I would not continue to eat.
I went to the game and did not eat anymore before bed but today was a reminder of how rushing around after work trying to do everything, quickly puts me back to "quick" eating and for me , means BAD eating. I must continue to learn to relax, slow down, and eat without rushing.
Tomorrow is a new day to get back on track.
Wednesday, March 2, 2011
30 in 60 - Day 10
Day 10
morning pulse 47, waist 41.5"
6am- Fittek - 60 mins, 5W, 40R w/10x1mx10% incline w/1m rest/walk, 5W,R5,5W
ARMW = 228 lbs
Breakfast-2 toast,1 egg,1.5c milk, 1c v-8 , 1/2 banana
lunch- 1 cliff bar
5:15pm - trails 1.7 mile walk with dogs, easy
supper - 2 bison meat w/ bread, popcorn, 1c v-8, peanut m&m's, 2 reese's (not a good supper)
Total calories 2300
6 miles
100 min
burn 810 calories
morning pulse 47, waist 41.5"
6am- Fittek - 60 mins, 5W, 40R w/10x1mx10% incline w/1m rest/walk, 5W,R5,5W
ARMW = 228 lbs
Breakfast-2 toast,1 egg,1.5c milk, 1c v-8 , 1/2 banana
lunch- 1 cliff bar
5:15pm - trails 1.7 mile walk with dogs, easy
supper - 2 bison meat w/ bread, popcorn, 1c v-8, peanut m&m's, 2 reese's (not a good supper)
Total calories 2300
6 miles
100 min
burn 810 calories
Tuesday, March 1, 2011
30 in 60 - Day 9 - Tuesday
Day 9
morning pulse 48, waist 41.5"
6am- trails, 3.7 miles, komen loop , run 3M, good, no flashlight
ARMW = 227 lbs
Breakfast-toast,egg, milk, banana
lunch- 1 luna bar
5:15pm - trails 2 miles, run 1 mile, ran strong/easy
supper - bison meat, rice, spag sauce,bread, 1c v-8,apple, peanut m&m's
Total calories 1800 (too many m&m's)
5.7 miles
79 min
burn 735 cal
morning pulse 48, waist 41.5"
6am- trails, 3.7 miles, komen loop , run 3M, good, no flashlight
ARMW = 227 lbs
Breakfast-toast,egg, milk, banana
lunch- 1 luna bar
5:15pm - trails 2 miles, run 1 mile, ran strong/easy
supper - bison meat, rice, spag sauce,bread, 1c v-8,apple, peanut m&m's
Total calories 1800 (too many m&m's)
5.7 miles
79 min
burn 735 cal
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