04 January 2008
Cardiovascular Exercise
Base Training
Cycling
| Duration: | 18.2 kms in 0:48:20 at 22.6 km/h |
Intervals
- Warm up: 18mins, easy ride down to the criterion circuit.
- Intervals: (1min, hard; 2 mins, easy spinning) x 5.
- Cool Down: 17mins, easy ride home from the criterion circuit.
At 5 pm, the rain let up for a short while, so I jumped on the bike and rode down to the criterion circuit. Simply threw the bike onto the big chain ring, and used the cogs to change the intensity. This worked much better than fixing the cog and changing the rings. The first interval was at about 36 km/h, the last at about 32 (lost about 1 km/h each interval.
Tim wanted to us to think how long after each interval we thought we could keep going at that intensity. I think the answer ranged from -5 to 5 seconds—the negative number relates to the third interval where I was fried at the 55 second mark and had to ease up a bit.
Flexibility Exercises
Yoga Exercises
Poses
- Bidalasana (Cat)
- Parivrtti Padmasana (Revolved Lotus)
- Tadasana (Mountain)
- Utthita Parsvakonasana (Side Angle)
- Parsvottanasana (Pyramid)
- Natarajasana (Lord of the Dance)
- Prasarita Padottanasana
- Triyak Bhujangasana (Twisting Cobra)
Lie down, prone, feet together, toes pointing, hands beside upper chest. Exhale: push up with the hands, arching the back, and lifting the hips and legs off the floor so only the tops of the feet are grounded. Inhale: hold the position. Exhale: Turn the head, look over one shoulder at the feet. Inhale: Turn the head back to centre.
Yoga in Daily Life, the System / Maheshwarananda p. 169 (Yoga in Daily Life)
Yoga, Mastering the Basics / Anderson, Sovik p. 95 (Himalaya)
- Viparita Karani II (Legs Up the Wall)
- Viparita Upavista Konasana (Wide Angle up the Wall)
- Parivrtti Jyasana (Revolved Goddess)
- Supta Parivartanasana II (Reclining Twist II)
- Pashima Namaste (Reverse Prayer)
| Duration: | 30 minutes |
Relaxation
Yoga Exercises
Poses
- Makarasana (Crocodile)
| Duration: | 10 minutes |
Spiritual Practices
Meditation
Trataka
Steady gazing at an object
| Focus: | Object: Candle Flame | |
| Duration: | 10 mins |
Chant Discipline
Ganesh Mantra
Day 4 (of 40)
Diet
| 7:30 am | Breakfast | |||||
| Herbed scrambled eggs | 177 g | 244 cal | ||||
| Rating | Good | |||||
| 8:15 am | Water | 500 ml | ||||
| 11:45 am | Brunch | |||||
| Kiwi fruit yoghurt | 380 g | 255 cal | ||||
| Rating | Good | |||||
| 11:30 am | Water | 500 ml | ||||
| 1:00 pm | Lunch | |||||
| Grilled shark | 240 g | 312 cal | ||||
| Salad | 236 g | 40 cal | ||||
| Rating | Good | |||||
| 1:15 pm | Water | 500 ml | ||||
| 1:45 pm | Tea | |||||
| Apple | 238 g | 123 cal | ||||
| Nuts and seeds | 40 g | 242 cal | ||||
| Rating | Good | |||||
| 6:30 pm | Dinner | |||||
| Chicken and vegetable curry | 410 g | 280 cal | ||||
| Mug of Ecco | 313 g | 201 cal | ||||
| Rating | Fair | |||||
| 7:00 pm | Water | 500 ml | ||||
| 9:00 pm | Supper | |||||
| Lentils and seeds | 280 g | 413 cal | ||||
| Rating | Fair | |||||
| 10:00 pm | Water | 500 ml |
After arriving home from doing the interval training drenched by the rain, I needed something warm inside. I figured the coffee substitute (made from barley, rye, and chicory) was a whole lot better than cocoa. Anyway, I downgraded the rating for that meal to a B. Supper got the same rating because the lentils came out of a tin.
| Total Calories: | 2110 kCal | |
| P/C/F Split: | 28% / 39% / 34% | |
| Protein: | 146 g. | |
| Carbohydrates: | 215 g. | |
| Sugars: | 88 g. | |
| Fat: | 79 g. | |
| Saturated Fat: | 17 g. | |
| Fibre: | 23 g. | |
| Water: | 2500 ml. |
Gratitude
- Getting the diet analysis code written. This makes it really easy to determine what I should eat for supper to balance things up.
- Finding a candle so I could do trataka with the flame.
- Finally finishing the chicken curry—as nice as it was, it was starting to drag a little.
- The Alan Parsons Project, for too many songs to mention.
- For a long enough break in the otherwise steady rain to get the intervals session done and for the wonderful experience of having the criterion circuit to myself as a light misting of rain fell—magic.
2 comments:
Wow, how long does all that take? And what kind of diet analysis code did you write? I've been using a program called DietPro.
It doesn’t take very long.
My training journal is an XML file, which I maintain in BBEdit (a wonderful editor BTW)—most of the entries are either generated by small Python programs and pasted in, or are glossary entries.
The XML describes the structure of my workout (this is a weights session, this is a Yoga session, and now this is my diet log…)
There is then a large python program which processes the file to produce either an XML file (for importing into InDesign to work its fancy page layout magic) or an HTML file (for posting here) that describes the format of the journal (this is a heading, this is a discussion).
By leveraging the existing code and using a nifty feature of Python, it took only a couple of hours to get the code set up (remember, there’s no GUI, which takes a lot of coding time).
So a day’s diet journal looks something like this (I think the indentation will go missing when I post the comment) [edited for brevity, and I had to replace angle brackets with braces because blogger was trying to interpret the XML as HTML]:
{dietjournal}
...
{drink name="Water" time="8:15" ingredients="[ ( 'water', 500 ) ]"}{/drink}
...
{meal name="Lunch" time="13:30" rating="A"}
{food name="Grilled red cod" ingredients="[ ( 'red cod', 202 ) ]"}{/food}
{food name="Sweet potato mustard mash" quantity="75" ingredients="[ ( 'sweet potato', 526 ), ( 'seeded mustard', 40 ), ( 'greek yoghurt', 100 ) ]"}{/food}
{food name="Kumara and silverbeet colcannon" quantity="75" ingredients="[ ( 'sweet potato', 804 ), ( 'silverbeet', 122 ), ( 'greek yoghurt', 150 ) ]"}{/food}
{food name="Lentil dhal" quantity="75" ingredients="[ ( 'red lentils', 372 ), ( 'onion', 322 ), ( 'garlic', 44 ), ( 'ginger', 46 ), ( 'turmeric', 10 ), ( 'ghee', 14 ), ( 'rice bran oil', 32 ), ( 'water', 960 ) ]"}{/food}
{/meal}
...
{/dietjournal}
This produces the output for 10 January.
Each time I introduce a new ingredient, I have to add an entry to the program to tell it the nutrient breakdown:
addIngredient( Ingredient( 'red cod', 17.9, 0, 0, 0.63, 0.081, 0, cal=82 ) )
It takes about 10 minutes to enter a day’s journal, but that time is getting shorter as fewer new ingredients are needed, and as I figure ways of speeding up the data entry.
Post a Comment