Monday, July 1: Just a little walking as it’s grading time again, and I’m giving my right shin a wee rest because of a possible shin splint: 9,824 steps/7.11 km. Well, that’s more than I expected!
Tuesday, July 2: A little walking again: 5,516 steps/4.1 km.
Wednesday, July 3: Some more walking, but I regret not going to my gym: 14,345 steps/10 km.
Thursday, July 4: Just a little walking again, and gosh it was hot when I left work at 3ish: 6,618 steps/4.71 km.
Friday, July 5: My first gym session of the month took place after my summer classes ended for the week: chest, shoulders, tricep, and traps (G1) and then a cardio session on one of the exercise bikes, my new favorite piece of cardio equipment: 17 minutes/5.364 km with an average speed of 18.8 kph (C1). And my steps for the day: 9,645/6.97 km.
Saturday, July 6: My laziest day since perhaps those days I was sick from Covid a little over a year ago. My steps for the day – to the convenience store and back for milk: 975 steps/0.7 km.
Sunday, July 7: Back in the gym for a solid legs and core workout, and I added a couple of sets of tricep things (G2). My steps for the day: 9,743/7.5 km.
Monday, July 8: I did the minimum amount of walking required by me going to work and home. I was busy grading while the sky was busy raining: 5,408 steps/3.97 km.
Tuesday, July 9: I made it the gym straight from work and ahead of a busy night of grading: back, lats, lower back, and biceps (G3). And my second cardion session of the month followed immediately after on my new favorite exercise bike: 19 minutes/6 km with an average speed of 18.6 kph (C2). My steps for the day: 8,398/6.28 km.
Wednesday, July 10: Just some walking as the summer semester draws to its end: 6,150 steps/4.48 km.
Thursday, July 11: A short weights session followed by more exercising biking: chest, shoulders, and triceps (G4). My exercise bike exploits: 8 minutes/2.58 km with an average speed of 19 kph (C3). As above, but more steps by a factor of about 2.5: 15,340 steps/11 km.
Friday, July 12: Just some walking as the semester ended and I made progress on wrapping up grading and a few remaining admin tasks: 8,427 steps/6.17 km.
Saturday, July 13: The summer semester officially ended about 12 noon when I entered the last student’s grade, a strong B+. No work until September 2. That’s going to take some time to sink in! I did a spot of cleaning, and then it was gym time for the first official workout of the 2024 summer vacation: back, lats, traps rear delts, and biceps (G5). That was followed by another exercise bike session 9 minutes/2.835 km at an avergae speed of 18.9 kph (C4). And my steps for the day: 15,065/11.5 km.
Sunday, July 14: Today’s gym session consisted of weights: legs and sides (G6) and another exercise bike session: 12 minutes/3.887 km at an impressive average speed of 19.4 kph (C5). And my steps for the day: 13,178/10 km.
Monday, July 15: A day off from the gym, and just some walking: 10,607 steps/8.33 km.
Tuesday, July 16: A solid early afternoon gym session: chest, shoulders, triceps, traps, and forearms (G7). And some more exercise bike cardio: 8 minutes/2.656 km at an impressive average speed of 19.9 kph (C6). And my steps for the day: 19,894/14.1 km.
Wednesday, July 17: My steps for the day: 16,014/12.2 km.
Thursday, July 18: More walking: 15,821 steps/12.1 km.
Friday, July 19: A gym session after a summer haircut: back, lats, lower back, and sides (G8). And my steps for the day: 12,602/9.57 km.
Saturday, July 20: Some walking before meeting Abel for perhaps our last dinner: 14,720 steps/11.5 km.
Sunday, July 21: Just some walking after not enough sleep: 10,769 steps/8.02 km.
Monday, July 22: Finally back in the gym after a pretty crazy weekend, and today’s workout was my last in Korea for at least a month: chest, shoulders, triceps, traps, legs, sides, and lats (G9), and another cardio session: 15 minutes/4.492 km at a slower average speed of 17.9 kph (C6). And my steps for the day: 16,801/12,4 km.
Tuesday, July 23: A surprising number of steps considering I flew to Singapore: 15,674/10.6 km.
Wednesday, July 24: Less steps as I flew to Sydney, caught the bus home, and was suffering from severe sleep deprivation: 7,534 steps/4.89 km.
Thursday, July 25: First Aussie workout: back, lats, biceps, forearms, calves, and lower back (G10). And another cardio session on a similar bike: 16 minutes/7.49 km, at an average speed of 28 kph (C7) – OK, this machine and the machines I use in Korea are calibrated very differently. My steps for the day: 10,749/8.2 km.
Friday, July 26: Second Aussie workout in a different gym which is more accomodating of short-term visitors, and I love the equipment they have: legs and sides (G11) and cardio on the same type of exercise bike: 20 minutes/7.21 km – average heart rate: 146 bpm/max heart rate: 157 bpm (C8), and that machine seems to calibrated differently as well. Can any of those numbers besides the time be trusted? And then a long walk in the evening through some parts of Canberra I grew up near: 23,335 steps/18.1 km.
Saturday, July 27: Another gym session: chest, shoulders, triceps, and traps (G12), and my steps for the day: 10,021/7.9 km.
Sunday, July 28: My plan today is a longer cardio session and a core workout. Let’s maybe make that happen! Mission accomplished: core and calves (G13) and the exercise bike cardio part: 22 minutes/8.22 km – average heart rate: 150 bpm/max heart rate: 174 bpm (C9). And my steps for the day: 16,420/13 km.
Monday, July 29: I’m at a cafe near my local gym, and I’m planning just a weights session. Mission accomplished: back, lats, biceps, traps, and calves (G14). And my steps for the day: 16,694/13.1 km.
Tuesday, July 30: A lot of walking, a movie, and a weights session: legs and lower back (G15). And my steps for the day: 23,896/18.8 km.
Wednesday, July 31: I ended the month strongly with a weights and cardio session: chest, shoulders, triceps, traps, and forearms (G16). And for cardio, a slower but longer exercise bike session while watching an episode of Star Wars: The Bad Batch: 25 minutes/8.26 km – average heart rate: 139 bpm/max heart rate: 152 bpm (C10). And my steps for the day: 10,131/7.95 km.
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Weights Sessions: 16
Cardio Sessions (Recumbent Exercise Bike): 10
Total Steps: 381,052
Steps Per Day: 12,292
