In keeping with developing a new habit of cardio before bed, I just did 30 minutes on the stairclimber... I decided to use a program I hadn't used before, so I went with Level 5, Climbing. The notes claimed it would slowly increase the intensity over time, but honestly I didn't feel much intensity. I was climbing 12 flights per minute (I think that's what the number means), but on the program I used before on Level 2 it was more like 8 and was much more difficult. Still, I burned 306 more calories, making the total 730 for the day.

Finished running 5k, plus the walk back to work. Time: 28:30:26, which is still 15 seconds slower than my best. The weird thing is that I felt like I was FLYING...

So I finally got a chance to try out the Garmin Forerunner, and I gotta say even with the cheapest, bottom of the line Forerunner, it kicks butt! I only used the basic functionality this time around, not the "personal assistant" features, but it was still cool. As I was running I could see my pace on the fly. It kept track of my average pace, best pace, plus distance of course. I was also able to verify that yes, my landmark for 5k is in fact 5k.

423 calories burned.

I think I've worked out the logistics of keeping my lunch break to a minimum while still making it to the gym: change at work while "available", go work out, come back and change at work again, while "available". Cardio at home after everyone's in bed (10pm). As a feeble attempt at starting a new routine, after Biggest Loser tonight I ran a mile on the treadmill @ 7mph, and burned 95 more calories for the day.

Speaking of which, my treadmill's got quite the limitations compared to the ones at the gym. I hadn't really noticed because it'd been a while since I used mine. I was able to get an incline of 12% and a speed of 12mph (not simultaneously hehe) on the ones at the gym, but mine appears to have a max 10mph and max incline of 10%. Without the gym treadmills I wouldn't have been able to run the sprints I've been doing @ 12mph, or the ones at the 12% incline. Another interesting thing is that the ones at the gym have a minimum incline of 0%, but mine won't go below 1.5%...

THEREFORE, my workout here at home was tougher @ 7mph than the ones I had done at the gym the past few days. I suppose that's a good thing, but after a mile I had to stop!

That's all for now. 5k tomorrow, woo! And my boss shouldn't be too uptight, 5k + walking back is no more than 45 minutes.

I was wondering when this would become an issue. I need to pare down my time away from work when I go to the gym. My boss asked how long I'm gone when I go to the gym, and I honestly told him an hour and 15, sometimes an hour and 20. He then said he can't have me gone that long in the middle of the day.

Alright, so... 45 minutes to work out with no cardio after, cool. 5 minutes there, 5 minutes back, ok. 55 minutes... it looks like I'll just have to do what I used to do when I worked out in the workout room here at work, change my clothes before I leave, then change my clothes when I get back.

Alright. DAY 16...

Circuit 1
Wide-grip Lat Pull-downs: 3 reps @ 120lbs, 8 reps @ 80lbs, then hold 30 secs
Medium Underhand-grip Pull-downs: 20 reps (to failure), then hold 30 secs
Dead Lifts: 10 reps @ 135lbs
Hamstring Curls: 20 reps (to failure) @ 120lbs

Circuit 2
Seated Cable Rows: 3 reps @ 140lbs, 8 reps @ 100lbs
Lateral Shoulder Raises: 10 reps @ 15lbs
Lunges (Basic): 10 reps alternating legs
One-Leg Pelvic Thrust: 40 reps (20 each leg)
Rock Star Jumps: 20 reps

Circuit 3
Military Shoulder Press Prone on Body Ball: 10 reps @ 10lbs
Frog Kicks: 20 reps
Butt Kicks: 1 min

Circuit 4
Crossover Lunges w/Hammer Curls: 20 reps @ 10lbs
Bicep Curls: 20 reps (to failure) @ 20lbs
Bicycle Crunches: 50 reps (25 each leg)
Hill Run: Incline 15, 7mph

Circuit 5
Rock Star Jumps: 20 reps
Ball Crunches: 20 reps
Hanging Abs w/Twist: 30 reps (15 each side)

5 min jog after
Total calories burned: 295