GregoryCam 200812

20090101th1418, scrabble

2009-01-01T02:49:00.000-06:00

20081228su1235, settling in

2008-12-28T01:05:00.000-06:00

20081228su0855, 18 minutes to Lucknow

2008-12-27T21:26:00.000-06:00

20081227sa2000, one hour from Delhi

2008-12-27T08:38:00.000-06:00

Tailwind: 90 km/h (62 mph)
Ground Speed: 1029 km/h (638 mph)
Altitude: 11277 m (37000 feet)
Outside Air Temperature: -52C (-61F)

20081226fr2131, vegetarian dinner

2008-12-26T20:32:00.000-06:00

20081226fr2046, ready for departure

2008-12-26T19:46:00.000-06:00

20081226fr1230, lunch, veggie sandwich and wrap

2008-12-26T11:31:00.000-06:00

20081226fr1202, going to my next flight gate

2008-12-26T11:05:00.000-06:00

I took the airport shuttle bus from terminal A to C.

20081226fr1020, arriving in Newark, NJ

2008-12-26T10:21:00.000-06:00

20081226fr0754, preparing for departure MN to NJ

2008-12-26T07:55:00.001-06:00

20081225th2200, going to bed

2008-12-25T22:06:00.000-06:00

I've checked-in at the least expensive hotel around. At $80 a night,
it's less expensive than some hotels in Iowa City. Yet, it's probably
one of the nicest hotels I've ever stayed at. There are two phones in
the room - one by the bed and another by the desk. The appliances
appear to be brand new (refrigerator and microwave). The Internet
connection is an Ethernet cable that seems very fast. It's surprising
how everything is such high quality. There is a push button security
safe in the closet.

20081225th1954, landing in Minneapolis

2008-12-25T19:55:00.000-06:00

20081225th1642, dinner, salad

2008-12-25T16:45:00.001-06:00

20081225th1625, walking to airport terminal

2008-12-25T16:25:00.000-06:00

Cedar Rapids

20081225th1549, riding in a Hybrid Toyota taxi to the airport

2008-12-25T15:51:00.000-06:00

Black & Gold Cab is the only local taxicab company that uses hybrid
vehicles.

20081224we0959, at the office

2008-12-24T09:59:00.001-06:00

20081224we0940, at the post office

2008-12-24T09:41:00.000-06:00

20081223tu0827, riding to my office

2008-12-23T10:52:00.001-06:00

20081222mo1717, driving to Cedar Rapids

2008-12-22T17:19:00.000-06:00

20081222mo1525, finish 36 minute elliptical workout

2008-12-22T15:28:00.000-06:00

36 minutes, 500 calories burned.

20081222mo1452, start 36 minute elliptical workout

2008-12-22T14:52:00.000-06:00

20081222mo0742, riding to the office

2008-12-22T08:41:00.001-06:00

Temperature -22C/-7F.

20081222mo0742, on the bike ride to work

2008-12-22T08:38:00.000-06:00

Temperature of -22C/-7F

20081221su2033, home

2008-12-21T20:33:00.001-06:00

20081221su1020, assisted chin (biceps) / dip (triceps)

2008-12-21T10:22:00.000-06:00

20081221su1005, strength training

2008-12-21T10:06:00.000-06:00

Leg extension / curls.

20081221su1000, elliptical workout complete

2008-12-21T10:02:00.000-06:00

18 minutes, 245 calories burned.

20081221su0944, start 18 minute elliptical workout

2008-12-21T09:45:00.000-06:00

Warmup prior to strength training.

20081221su0857, at my desk

2008-12-21T08:58:00.001-06:00

20081221su0844, riding in a Hybrid Taxi Cab

2008-12-21T08:46:00.001-06:00

Black and Gold Cab Company uses hybrid vehicles.

20081221su0810, home

2008-12-21T08:25:00.001-06:00

The temperature is -21C/-6F and with 51 km/hr (32 mph) winds it feels
like -35C/-31F.

20081220sa2111, riding home

2008-12-20T21:31:00.001-06:00

16C/4F, with 47 km/h winds (29 mph) feels like -28C/-18F.

20081220sa1748, dinner at Which Wich

2008-12-20T17:49:00.000-06:00

20081220sa1210, lunch at The Bread Garden Market

2008-12-20T12:10:00.000-06:00

20081219fr2121, riding home

2008-12-19T21:21:00.000-06:00

20081219fr1750, dinner at The Bread Garden Market

2008-12-19T17:51:00.000-06:00

20081219fr1010, elliptical workout complete

2008-12-19T10:12:00.000-06:00

36 minutes, 500 calories burned.

20081219fr0935, start 36 minute elliptical workout

2008-12-19T09:35:00.000-06:00

20081219fr0823, at my desk

2008-12-19T08:23:00.001-06:00

20081219fr0814, riding to the office

2008-12-19T08:14:00.000-06:00

East on Washington Street at Madison.

20081218th2044, riding home

2008-12-18T20:44:00.001-06:00

20081218th1050, strength training

2008-12-18T10:56:00.000-06:00

20081218th1050, elliptical warmup complete

2008-12-18T10:51:00.000-06:00

12 minutes, 170 calories burned.

20081218th1037, elliptical warmup

2008-12-18T10:39:00.000-06:00

This is a shortened elliptical warmup of 12 minutes before strength
training.

20081218th0835, at my desk

2008-12-18T08:40:00.000-06:00

20081218th0710, cold morning

2008-12-18T07:14:00.001-06:00

The temperature this morning is about -17C/1F not accounting for
windchill. I'm running 2 hours behind schedule, this morning which
will have me arriving at the gym by about 0830 instead of 0630, and
then back to my desk by 1000, if I stay on track.

20081217we2139, riding home

2008-12-17T21:39:00.000-06:00

20081217we1350, Masala

2008-12-17T13:50:00.001-06:00

20081217we1159, at my desk

2008-12-17T11:59:00.001-06:00

20081217we0830, elliptical workout complete

2008-12-17T08:31:00.000-06:00

36 minutes, 500 calories burned.

20081217we0755, starting 36 minute elliptical workout

2008-12-17T07:56:00.000-06:00

20081217we0712, arrive downtown

2008-12-17T07:22:00.001-06:00

20081216tu2335, home

2008-12-16T23:36:00.001-06:00

20081216tu2316, riding home

2008-12-16T23:17:00.000-06:00

20081216tu1330, lunch at Masala

2008-12-16T13:32:00.000-06:00

20081215mo1029, finished elliptical workout

2008-12-15T10:30:00.000-06:00

36 minutes, 500 calories burned.

20081215mo0953, starting 36 minute elliptical workout

2008-12-15T09:53:00.000-06:00

20081215mo0838, at my desk

2008-12-15T08:46:00.000-06:00

I arrived at my office shortly before 0830. It was a very cold ride to
the office on the bicycle. The temperature is -17C/1F with widchill of
-29C/-20F.

20081213su2154, home

2008-12-14T21:55:00.001-06:00

20081214su2133, leaving the office to ride home

2008-12-14T21:33:00.000-06:00

20081214su0932, finish strength training

2008-12-14T09:34:00.000-06:00

20081214su0921, elliptical warmup/workout complete

2008-12-14T09:22:00.000-06:00

18 minutes, 250 calories burned.

20081214su0903, elliptical warmup/workout

2008-12-14T09:06:00.000-06:00

Full-body cardio warm-up prior to strength training.

20081213sa0541, morning routine

2008-12-13T05:43:00.001-06:00

The temperature this morning is -1C/31F and there is a light rain. I'm
planning to do my morning routine and then go to the office around 0630.

20081212fr1508, finish 36 minute elliptical workout

2008-12-12T15:10:00.000-06:00

20081212fr1432, start 36 minute elliptical workout

2008-12-12T14:38:00.001-06:00

20081211th1236, lunch at Which Wich

2008-12-11T12:36:00.000-06:00

20081211th0833, riding to the office

2008-12-11T08:33:00.000-06:00

20081210we2322, riding home

2008-12-10T23:22:00.000-06:00

20081210we1952, at my desk

2008-12-10T19:53:00.001-06:00

20081210we1635, dinner at Which Wich

2008-12-10T16:35:00.000-06:00

20081210we1030, at my desk

2008-12-10T11:15:00.000-06:00

I got back to the office at about 10:15 AM.

20081210we0938, elliptical workout complete

2008-12-10T09:43:00.000-06:00

36 minutes, 476 calories burned.

A correction to the previous journal entry: a variable workout from 12
to 18 will end on 12 for a 12 or 18 minute workout. A variable workout
from 5 to 18 and back to 5 will end on 5.

20081210we0905, elliptical workout

2008-12-10T09:35:00.000-06:00

This is a 36 minute variable intensity elliptical workout. The
crossramp/incline and resistance are manually increased (or decreased)
two steps in each segment - from 12/12 up to 18/18 and then back down
to 12/12 again.

The settings begin with crossramp/incline of 12 and resistance of 12.
With a 36 minute workout, each segment is about 80 seconds. The first
segment is set at 12 throughout the segment since the setting of 11/11
isn't used.

So, the workout settings are:
Segment 1, 12/12 for 80 seconds
Segment 2, 13/13 and then 14/14
Segment 3, 15/15 and then 16/16
Segment 4, 17/17 for 20 seconds, then 18/18 for 40 seconds, then 17/17
for 20 seconds
Segment 5, 16/16 and then 15/15
Segment 6, 14/14 then 13/13
Segment 7, 12/12 for 80 seconds

Repeat for 36 minutes. On the Precor EFX546 elliptical system, this
workout will begin and end with a setting of 12/12.

Workout Benefits & Details:
• increased incline and resistance setting encourages slower more
intense exercise for muscle development
• decreased incline and resistance setting encourages faster exercise
for improved endurance
• gradually adjusting these settings up and down throughout the
workout works slightly different muscles and provides multiple
benefits as described above
• moving arms and twisting core/torso offers a complete body workout
• two liters water intake are typical for this workout
• 500 calories burned are typical for this workout (may vary by
individual)
• elliptical training offers zero impact fitness exercise

20081210we0825, getting ready to go to the gym

2008-12-10T08:25:00.000-06:00

20081210we0802, making morning tea

2008-12-10T08:02:00.001-06:00

20081210we0736, riding to the office

2008-12-10T07:36:00.001-06:00

20081209tu2221, home

2008-12-09T22:21:00.000-06:00

20081209tu2004, dinner at The Bread Garden Market

2008-12-09T20:04:00.000-06:00

20081209tu1619, shoes

2008-12-09T16:22:00.000-06:00

I'm wearing some shoes I really like. They were a gift from my
Fiancée. They are comfortable, stylish, durable, made of non-animal
materials, and economically priced at Payless Shoes.

20081209tu1558, Cocoa Butter

2008-12-09T16:01:00.000-06:00

Using Cocoa Butter body lotion after showering maintains moisture and
facilitates rapid delivery of the lotion into the skin.

20081209tu1533, finishing strength training

2008-12-09T15:36:00.000-06:00

The assisted chin and assisted dip machine allows for just the right
resistance levels so that a full extension, without strain/injury is
possible, while maintaining proper posture, form, and a smooth full
motion. This machine works much of the upper body including: biceps,
back, triceps, and chest muscles.

20081209tu1516, strength training

2008-12-09T15:17:00.000-06:00

Leg extension (quadriceps) and curls (hamstrings). Alternating for
muscle recovery.

20081209tu1512, finishing elliptical warmup/workout

2008-12-09T15:13:00.000-06:00

18 minutes, 250 calories burned.

20081209tu1454, starting elliptical warmup/workout

2008-12-09T15:01:00.000-06:00

This is an 18 minute cardio workout to warmup the muscles prior to
strength training.

This is my first live feed update for the day because it's been a
really hectic day so far.

Riding into the office this morning around 9AM, there was rain mixed
with snow, so I didn't post my usual riding to the office photo. Once
at the office, shortly after 9AM, I hit the ground running --
responding to one support request after another, as well as a large
number of new emails since last night.

I'll try to get a quick something to eat after my workout.

20081208mo1834, riding home

2008-12-08T18:34:00.000-06:00

20081208mo1320, returning to my office

2008-12-08T13:21:00.000-06:00

20081208mo1301, lunch at The Bread Gatden Market

2008-12-08T13:01:00.000-06:00

20081208mo1123, returning to my office

2008-12-08T11:24:00.001-06:00

20081208mo1056, elliptical workout complete

2008-12-08T10:57:00.000-06:00

18 minutes, 246 calories burned.

20081208mo1036, elliptical workout

2008-12-08T10:42:00.000-06:00

I'm only going to do a short elliptical workout today.

20081208mo0846, at my desk

2008-12-08T08:46:00.001-06:00

20081208mo0829, riding into the city

2008-12-08T08:30:00.001-06:00

20081207su1944, soup for dinner

2008-12-07T19:44:00.000-06:00

20081207su1914, riding home

2008-12-07T19:14:00.000-06:00

20081207su1242, lunch at The Bread Garden Market

2008-12-07T12:43:00.000-06:00

20081207su0913, home

2008-12-07T09:14:00.001-06:00

I'm at home this morning resting and will go to the office soon.

20081206sa1623, laundry to dryer

2008-12-06T16:23:00.000-06:00

20081206sa1557, lunch at The Bread Garden Market

2008-12-06T15:59:00.000-06:00

I'm feeling much better now than I was this morning, so I thought I'd
get something to eat while my laundry is in the washer.

20081206sa1542, laundry to washer

2008-12-06T15:43:00.000-06:00