Three-fer

I had a three-fer workout day today. This morning, I decided to go to a spin class at the gym. 5:15am! I managed to get up in time for it though, I think I'm going to go there that early on a regular basis. Maybe. ;)

Then at lunch, I did my weight workout.

Warmup, 3 sets of 5 w/45lb bar
Overhead Squat
Squat
Good Morning
Alternating Lunge
Deadlift
Romanian Deadlift

Workout
Jump Squat, 3x6x75lbs
Bulgarian Split Squat, Sets: 5,6,5 @ 75lbs (both legs)
Good Morning, Sets: 5,6,5 @ 75lbs
Lying DB Triceps Extension, Sets: 5,6,6 @ 30lbs
Barbell Roll-Out, 5,6,5

27 minutes, 177 calories burned

After the workout, I ran 3 miles, and was finally able to make a 3-mile loop. Interestingly enough, it also includes part of my old walking route around our old office. There's lots of memories there to be sure! I passed a guy running who's been running at lunch for at least as long as I have, who used to run when I walked. Maybe I'll stop to talk to him sometime and let him know that he was one of my inspirations early on.


See the activity on RunSaturday

Type:	Run - General
Duration:	0:32:58
Distance:	3.18 mi

For the day, it was:

- 40 minute spin class
- 30 minute weight training
- 30 minute/3 mile run

For a total of 894 calories burned. I wish I could say my eating was as good, but I sort of blew it at the end of the day. Had a donut, had a couple pieces of banana bread... but...

Tomorrow I'm hiking in Tahoe, doing more than 4000' of elevation gain & loss in about 12 miles. A long day to be sure, but lots and lots of calories.

From Twitter 07-01-2010

• 05:41:27: Wt: 177, RHR: 51, BF: 17.6% #myhealthstats #fb
  
• 06:15:16: I just ousted @plumaslaker as the mayor of E Street Bridge on @foursquare! http://4sq.com/9qGave
  
• 06:27:25: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
  
• 08:06:03: New post on my blog: From Twitter 06-30-2010: 03:02:22: New post on my blog: From Twitter 06-29-2010: 03:02:48: Ne... http://bit.ly/9yQ8Gr
  
• 08:57:07: Non-native English speaking coworker just called our timeclock the "time machine". I like that.
  
• 14:05:03: Ran 2.8 miles on RunSaturday - http://m8.to/G4v
  
• 14:07:07: MapMyRun.com: Updated 2010/07/01 . 305 (kcal). 2.82 mi.. 00:30:29
  
• 14:12:15: MapMyRun.com: Completed Weight Training. 225 (kcal).
  
• 15:22:59: Did a weights workout for 35 mins and felt good. Warmup, 3 circuits, 30 secs each exercise
  Jumping Jacks
  Split Jacks... http://bit.ly/akM7Lc
  
• 15:26:11: Ran 2.82 miles in 30 mins and felt good. The power went out at work, so I took the opportunity for a run. Got all s... http://bit.ly/cG75PU
  
• 15:38:14: Thanks :) bunch of crap @ work. Today's a real doozy.
  
• 17:37:01: I just ousted @jhoggie as the mayor of I-5/99/70 Interchange on @foursquare! http://4sq.com/b6XHln
  
• 18:37:44: I'm at Wells Fargo. http://4sq.com/aWL9RY
  
• 18:48:29: I'm at Costa Vida (1801-2099 Colusa Hwy, Yuba City). http://4sq.com/a1NYq5
  
• 21:53:08: New post on my blog: Weight Training + 2.85 Miles: Warmup, 3 circuits, 30 secs each exercise Jumping Jacks Split J... http://bit.ly/dfCVb1
  

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Weight Training + 2.85 Miles

Warmup, 3 circuits, 30 secs each exercise
Jumping Jacks
Split Jacks
Squats
Alternating Lunges
Mountain Climbers

Workout
Dynamic Pushup, 3x6
Bench Press, Sets: 10,11,10 @ 75lbs
Chin-Up, Sets: 3x1
Combo Raise, Sets: 10,11,10 @ (2x12lbs)
Horizontal Lateral Raise, Sets: 10,11,10 @ (2x12lbs)

35 minutes, 225 calories burned

Afterwards I ran 2.85 miles in 30 minutes and burned another 305 calories for a total of 525 for the day.


See the activity on RunSaturday

Type:	Run - General
Duration:	0:30:28
Distance:	2.81 mi

From Twitter 06-30-2010

• 03:02:22: New post on my blog: From Twitter 06-29-2010: 03:02:48: New post on my blog: From Twitter 06-28-2010: 03:02:17: Ne... http://bit.ly/coKTOQ
  
• 06:17:16: Wt: 176.4, RHR: 46, BF: 17.6% #myhealthstats #fb
  
• 07:59:41: Is my elbow getting better? It's hard to tell. http://twitpic.com/2194gq
  
• 12:03:12: Ran 5.5 mi in 55:43, 10:13/mi average (9:44,9:46,10:04,9:53,11:08,11:19), 603 calories burned - http://bit.ly/b0sNOd
  
• 12:07:26: MapMyRun.com: Updated 2010/06/30 . 603 (kcal). 5.46 mi.. 00:55:43
  
• 12:10:54: Ran 5.46 miles in 55 mins and felt good. Exploring the neighborhood a bit more, there are way too many stoplights on... http://bit.ly/95QWIS
  
• 21:40:54: New post on my blog: 5.5 Miles: With today being an off day from weight workouts, I decided to take a nice run and... http://bit.ly/cdQW5O
  
• 22:00:40: New blog post: http://gregchance.blogspot.com/2010/06/55-miles.html http://bit.ly/aydKFB
  

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