::: Home ::: The plan ::: Useful links :::

December 31 - 5 minutes warm-up and cool down + 28 minutes treadmill = 2.01 miles = 389 calories burned. 6 lower body weights machines = 12 sets x 12 rep.
December 30 - 11 minutes warm-up and cool down + 60 minutes treadmill = 4.29 miles = 811 calories burned. 4 upper body weights machines = 10 sets x 12 rep.
December 29 - 10 minutes warm-up and cool down + 60 minutes treadmill = 4.16 miles = 809 calories burned. 4 upper body weights machines = 10 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep.
December 21 - 7 minutes warm-up and cool down + 30 minutes treadmill = 2.17 miles = 406 calories burned. 3 upper body weights machine = 8 sets x 12 rep. 1 10 lbs Dumbbells exercises = 2 sets x 12 rep.
December 17 - 9 minutes warm-up and cool down + 42 minutes treadmill = 2.98 miles = 563 calories burned. 4 upper body weights machine = 10 sets x 12 rep. 4 lower body weights machines = 8 sets x 12 rep.
December 16 - 12 minutes warm-up and cool down + 60 minutes treadmill = 4.25 miles = 824 calories burned.
December 11 - 20 minutes warm-up and cool down treadmill (1.15 miles) = 86 calories burned. 5 upper body weights machine = 13 sets x 12 rep., 4 sets x 5 rep. 5 lower body weights machine = 10 sets x 12 rep., 3 sets x 5 rep.
December 10 - 10 minutes elliptical, 6 minutes bikes, 10 minutes warm-up and cool down + 45 minutes treadmill (3.21 miles) = 723 calories burned.
December 9 - 10 minutes warm-up and cool down + 60 minutes treadmill = 4.07 miles = 761 calories burned. 3 upper body weights machine = 5 sets x 12 rep. 5 lower body weights machines = 11 sets x 12 rep.
December 8 - 10 minutes warm-up and cool down + 60 minutes treadmill = 4.05 miles = 730 calories burned. 3 upper body weights machine = 9 sets x 12 rep.
December 4 - 60 minutes treadmill = 714 calories burned. 1 upper body weights machine = 4 sets x 12 rep
December 3 - 60 minutes treadmill = 687 calories burned. 5 upper body weights machine = 14 sets x 12 rep. 5 lower body weights machine = 10 sets x 12 rep.
December 1 - 30 minutes treadmill = 345 calories burned. 5 upper body weights machine = 14 sets x 12 rep. 5 lower body weights machine = 10 sets x 12 rep.

November 29 - 30 minutes treadmill = 290 calories burned. 4 upper body weights machine = 12 sets x 12 rep. 2 8 lbs Dumbbells exercises = 4 sets x 12 rep.
November 28 - 60 minutes treadmill = 686 calories burned.
November 27 - 60 minutes treadmill = 651 calories burned.
November 26 - 60 minutes treadmill = 612 calories burned. 2 upper body weights machine = 6 sets x 12 rep. 3 lower body weights machine = 6 sets x 12 rep.
November 20 - 40 minutes brisk walk + 2 hours walk.
November 15 - 2 hours bike ride outside = 25 km.
November 13 - 32 minutes bike ride outside = 9.2 km.
November 3 - 6 minutes bikes, 10 minutes treadmill, Weights machines = 10 sets x 12 reps.
November 1 - Bike ride in the forest - 6.5 km in a pretty hard dirt trail.

October 31 - Bike ride in the city - 6.5 km.
October 28 - 76 minutes bike ride outside = 16.75 km.
October 26 - 30 minutes light walk + 30 minutes brisk walk.
October 25 - 120 minutes bike ride outside = 29 km.
October 24 - 35 minutes walk outside. 4 8.8 lbs Dumbbells exercises = 8 sets x 12 rep.
October 20 - 60 minutes treadmill = 743 calories burned.
October 18 - 60 minutes treadmill = 742 calories burned.
October 17 - 30 minutes treadmill = 134 calories burned.
October 14 - 30 minutes treadmill = 366 calories burned. 5 lower body weights machine = 10 sets x 12 rep. 3 8 lbs Dumbbells exercises = 6 sets x 12 rep. 2 10 lbs Dumbbells exercises = 4 sets x 12 rep.
October 10 - 60 minutes treadmill = 716 calories burned. 1 upper body weights machine = 4 sets x 12 rep. 4 8 lbs Dumbbells exercises = 8 sets x 12 rep. 3 10 lbs Dumbbells exercises = 4 sets x 12 rep.
October 9 - 60 minutes treadmill = 716 calories burned. 4 upper body weights machine = 12 sets x 12 rep.
October 8 - 30 minutes walk outside.
October 7 - 60 minutes treadmill = 715 calories burned. 1 upper body weights machine = 4 sets x 12 rep. 4 8 lbs Dumbbells exercises = 8 sets x 12 rep. 2 10 lbs Dumbbells exercises = 3 sets x 12 rep.
October 6 - 60 minutes treadmill, 5 minutes bikes = 752 calories burned.
October 4 - 60 minutes treadmill = 713 calories burned. 4 upper body weights machines = 12 sets x 12 rep. 2 8 lbs Dumbbells exercises = 4 sets x 12 rep.
October 3 - 60 minutes treadmill = 710 calories burned.
October 2 - 60 minutes treadmill = 682 calories burned. 2 upper body weights machines = 10 sets x 12 rep. 5 8 lbs Dumbbells exercises = 9 sets x 12 rep.
October 1 - 60 minutes walk outside.

September 30 - 60 minutes treadmill (3.6 miles) = 680 calories burned. 5 upper body weights machines = 15 sets x 12 rep.
September 24 - 75 minutes treadmill (4.5 miles) = 841 calories burned.
September 22 - 60 minutes treadmill, 10 minutes bikes = 746 calories burned. 3 upper body weights machines = 10 sets x 12 rep. 6 8 lbs Dumbbells exercises = 10 sets x 12 rep.
September 19 - 60 minutes treadmill = 667 calories burned. 3 upper body weights machines = 10 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep.
September 17 - 30 minutes elliptical, 30 minutes treadmill = 675 calories burned. 8 lbs Dumbbells exercises = 14 sets x 12 rep.
September 16 - 10 minutes bikes, 45 minutes treadmill = 548 calories burned. 4 upper body weights machines = 11 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep.
September 15 - 10 minutes bikes = 63 calories burned. 7 upper body weights machines = 19 sets x 12 rep. 4 lower body weights machines = 8 sets x 12 rep.
September 11 - 30 minutes walk outside.
September 10 - 30 minutes elliptical, 30 minutes treadmill = 630 calories burned. 6 upper body weights machines = 14 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep.
September 7 - 30 minutes elliptical, 30 minutes treadmill = 676 calories burned. 5 upper body weights machines = 14 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep.
September 5 - 40 minutes elliptical, 30 minutes treadmill = 620 calories burned.
September 4 - 31 minutes elliptical = 341 calories burned. 5 upper body weights machines = 11 sets x 12 rep. 4 lower body weights machines = 8 sets x 12 rep.
September 1 - 2 hours 4 minutes bike ride outside (26.3 km).

August 30 - 44 minutes bike ride outside (11.4 km).
August 29 - 2 hours 28 minutes bike ride outside (37.1 km).
August 26 - 60 minutes walk outside.
August 25 - 27 minutes bike ride outside (6.1 km).
August 22 - 45 minutes walk outside.
August 21 - 40 minutes walk outside. 1 hour 2 minutes bike ride outside (15.3 km).
August 20 - 1 hours 47 minutes bike ride outside (29 km).
August 19 - 40 minutes walk outside.
August 14 - 1 hours 58 minutes bike ride outside (34 km).
August 12 - 2 hours 9 minutes bike ride outside (39 km).
August 9 - 56 minutes bike ride outside (16.2 km).
August 8 - 30 minutes walk outside. 1 hour 40 minutes bike ride outside (30 km).

July 25 - 1 hour 40 minutes bike ride outside (32 km). Dumbbells workout - 6 sets x 12 rep.
July 24 - 1 hour 20 minutes bike ride outside (22.5 km).
July 23 - 32 minutes walk outside.
July 22 - 35 minutes walk outside.
July 21 - 80 minutes walk outside.
July 20 - 35 minutes walk outside.
July 18 - 55 minutes bike ride outside (14.7 km).
July 16 - 1 hour 10 minutes bike ride outside (19 km).
July 14 - 1 hour 10 minutes bike ride outside (21 km). 40 minutes walk outside.
July 13 - 5 minutes bike ride warm up. 5 upper body weights machines = 14 sets x 12 rep. 3 lower body weights machines = 6 sets x 12 rep. 45 minutes stretches class. 40 minutes walk outside.
July 12 - 1 hour 20 minutes bike ride outside (17 km).
July 11 - 2 hours 45 minutes canoeing on the lake and a bit up the river.
July 10 - 45 minutes walk outside.
July 9 - 10 minutes elliptical = 108 calories burned. 5 upper body weights machines = 14 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep. 55 + 35 = 90 minutes walk outside.
July 8 - 25 minutes bike ride outside.
July 7 - 30 minutes elliptical, 30 minutes treadmill = 599 calories burned. 4 upper body weights machines = 12 sets x 12 rep. 4 lower body weights machines = 8 sets x 12 rep.
July 6 - 30 minutes elliptical, 45 minutes treadmill = 764 calories burned. 5 upper body weights machines = 14 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep.
July 5 - 30 minutes walk outside.
July 4 - 70 minutes walk outside.
July 3 - 10 minutes bikes, 20 minutes elliptical, 15 minutes treadmill = 446 calories burned. 4 upper body weights machines = 10 sets x 12 rep. 6 lower body weights machines = 12 sets x 12 rep. 40 minutes walk outside.
July 2 - 30 minutes elliptical, 30 minutes treadmill = 664 calories burned. 4 upper body weights machines = 12 sets x 12 rep. 5 lower body weights machines = 10 sets x 12 rep. 30 minutes walk outside.
July 1 - 2 hours bike ride outside.

June 30 - 30 minutes elliptical, 40 minutes treadmill = 769 calories burned. 4 upper body weights machines = 10 sets x 12 rep.
June 29 - 50 minutes bike ride outside.
June 27 - 50 minutes walk outside.
June 26 - Dumbbells workout - 18 sets x 12 rep.
June 25 - 60 minutes treadmill = 627 calories burned. 4 upper body weights machines = 10 sets x 12 rep. 40 minutes bike ride outside.
June 24 - 80 minutes walk outside.
June 20 - 30 minutes elliptical, 40 minutes treadmill = 726 calories burned. 5 upper body weights machines = 12 sets x 12 rep.
June 19 - 55 minutes walk outside. Dumbbells workout - 19 sets x 12 rep.
June 18 - 22 minutes of abs Yoga tape.
June 17 - 65 minutes walk outside. 30 minutes elliptical = 326 calories burned. 5 upper body weights machines = 14 sets x 12 rep.
June 16 - 75 minutes bike ride outside = around 24 km.
June 15 - 65 minutes walk outside.
June 14 - 30 minutes elliptical, 15 minutes treadmill = 461 calories burned. 5 lower body weights machines = 10 sets x 12 rep.
June 13 - 30 minutes elliptical = 338 calories burned. 4 upper body weights machines = 10 sets x 12 rep.
June 12 - A bike ride along the river. 44 km, about 2 hours and 10 minutes ride net.
June 11 - 60 minutes walk outside. Dumbbells workout - 12 sets x 12 rep.
June 10 - 20 minutes elliptical, 20 minutes treadmill = 415 calories burned.
June 9 - 36 minutes elliptical, 30 minutes treadmill = 682 calories burned. 6 lower body weights machines = 12 sets x 12 rep.
June 8 - 30 minutes elliptical, 36 minutes treadmill, 9 minutes bikes = 744 calories burned. 4 upper body weights machines = 8 sets x 12 rep.
June 7 - 1 hour bike ride outside.
June 6 - 70 minutes walk outside.
June 5 - 55 minutes walk outside.
June 3 - 50 minutes bike ride, 40 minutes walk outside.
June 2 - 30 minutes elliptical, 45 minutes treadmill = 625 calories burned. 4 lower body weights machines = 10 sets x 12 rep. Dumbbells exercises - 14 sets x 12 rep.
June 1 - 30 minutes elliptical, 45 minutes treadmill = 745 calories burned. 4 upper body weights machines = 11 sets x 12 rep.

May 31 - 1 hour walk outside.
May 30 - 30 minutes elliptical, 30 minutes treadmill = 640 calories burned. 5 upper body weights machines = 10 sets x 12 rep.
May 29 - 1 hour walk outside.
May 28 - 30 minutes elliptical = 363 calories burned. 6 upper body weights machines - 14 sets of 12 rep. 1 hour bike ride outside.
May 27 - 1 hour and 30 minutes garden work.
May 24 - A 12 km bike ride outside.
May 23 - 30 minutes elliptical = 355 calories burned. 4 upper body weights machines = 10 sets x 12 rep. 1 hour bike ride outside.
May 22 - 30 minutes elliptical, 30 minutes treadmill = 627 calories burned. 5 upper body weights machines = 10 sets x 12 rep.
May 21 - 60 minutes walk outside.
May 20 - 50 minuets walk outside , around 5 km.
May 19 - 2 hours bike ride outside, around 15 km.
May 17 - 30 minutes elliptical, 30 minutes treadmill = 596 calories burned. 4 upper body weights machines = 8 sets x 12 rep.
May 16 - 30 minutes elliptical, 40 minutes treadmill = 707 calories burned. 4 lower body weights machines = 8 sets x 12 rep.
May 15 - 60 minutes garden work.
May 14 - 40 minutes walk outside. 75 minutes garden work.
May 13 - 25 minutes elliptical = 287 calories burned. 3 upper body weights machines = 6 sets x 12 rep. 1 hour walk outside.
May 12 - A 1 hour 40 minutes bike ride outside.
May 11 - A walk outside.
May 10 - 30 minutes elliptical, 30 minutes treadmill, 15 minutes bikes = 716 calories burned. 6 lower body weights machines = 12 sets x 12 rep.
May 9 - 20 minutes elliptical, 40 minutes treadmill = 553 calories burned.
May 8 - 30 minutes elliptical, 30 minutes treadmill = 618 calories burned. 45 minutes Pilates class.
May 7 - 30 minutes elliptical, 30 minutes treadmill, 4 minutes bikes = 643 calories burned.
May 5 - 30 minutes elliptical, 30 minutes treadmill = 607 calories burned.
May 4 - 20 minutes elliptical, 40 minutes treadmill, 4 minutes bikes = 593 calories burned.
May 2 - 20 minutes elliptical, 10 minutes treadmill.
May 1 - 30 minutes elliptical, 30 minutes treadmill = 571 calories burned.

April 29 - 15 minutes elliptical, 45 minutes treadmill = 530 calories burned. 6 lower body weights machines = 6 sets x 12 rep.
April 28 - 20 minutes elliptical, 30 minutes treadmill, 10 minutes bikes = 537 calories burned. 4 upper body weights machines - 4 sets x 10 rep.
April 25 - Few dumbbells sets.
April 24 - 12 km bike ride + 35 minutes walk outside, dumbbells = 8 upper body sets x 12 rep.
April 23 - 20 minutes elliptical, 30 minutes treadmill, 10 minutes bikes = 510 calories burned.
April 22 - 20 minutes elliptical, 40 minutes treadmill = 557 calories burned.
April 21 - 1 hour bike ride outside.
April 20 - 40 km bike ride outside.
April 19 - 2 hours walk outside.
April 18 - 20 minutes elliptical, 30 minutes treadmill, 15 minutes bikes = 527 calories burned.
April 16 - 20 minutes elliptical, 30 minutes treadmill, 10 minutes bikes = 539 calories burned. 5 upper body weights machines - 6 sets x 10 rep.
April 14 - 20 minutes elliptical, 30 minutes treadmill = 462 calories burned.
April 12 - 20 minutes elliptical, 40 minutes treadmill = 526 calories burned. 4 lower body weights machines, 4 sets x 12 rep.
April 10 - 25 minutes elliptical, 30 minutes treadmill = 507 calories burned.
6 upper body weights machines, 6 sets x 10 rep.
April 9 - 10 minutes elliptical, 20 minutes treadmill, 30 minutes bikes = 454 calories burned.
April 7 - 20 minutes elliptical, 27 minutes treadmill = 417 calories burned.
April 5 - 10 minutes elliptical, 45 minutes treadmill, 10 minutes bikes = 613 calories burned. 5 upper body weights machines.
April 4 - 20 minutes elliptical, 30 minutes treadmill = 617 calories burned.