20081211th1236, lunch at Which Wich

20081211th0833, riding to the office

20081210we2322, riding home

20081210we1952, at my desk

20081210we1635, dinner at Which Wich

20081210we1030, at my desk

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

20081210we0938, elliptical workout complete

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

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

20081210we0802, making morning tea

20081210we0736, riding to the office

20081209tu2221, home

20081209tu2004, dinner at The Bread Garden Market

20081209tu1619, shoes

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

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

20081209tu1533, finishing strength training

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

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

20081209tu1512, finishing elliptical warmup/workout

18 minutes, 250 calories burned.

20081209tu1454, starting elliptical warmup/workout

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