{"id":13242,"date":"2024-07-05T10:12:40","date_gmt":"2024-07-05T01:12:40","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13242"},"modified":"2026-02-08T05:56:11","modified_gmt":"2026-02-07T20:56:11","slug":"july-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/july-2024-fitness-diary\/","title":{"rendered":"July 2024 Fitness Diary!"},"content":{"rendered":"

Monday, July 1:<\/strong> 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.<\/strong> Well, that’s more than I expected!<\/p>\n

Tuesday, July 2:<\/strong> A little walking again: 5,516 steps\/4.1 km.<\/strong><\/p>\n

Wednesday, July 3:<\/strong> Some more walking, but I regret not going to my gym: 14,345 steps\/10 km.\u00a0<\/strong><\/p>\n

Thursday, July 4:<\/strong> Just a little walking again, and gosh it was hot when I left work at 3ish: 6,618 steps\/4.71 km.<\/strong><\/p>\n

Friday, July 5: <\/strong>My first gym session of the month took place after my summer classes ended for the week: chest, shoulders, tricep, and traps (G1)<\/strong><\/span> 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).<\/span> <\/strong><\/span>And my steps for the day: 9,645\/6.97 km.<\/strong><\/span><\/p>\n

Saturday, July 6: <\/strong>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.<\/strong><\/p>\n

Sunday, July 7: <\/strong>Back in the gym for a solid legs and core workout, and I added a couple of sets of tricep things (G2).<\/strong> <\/span>My steps for the day: 9,743\/7.5 km.<\/strong><\/p>\n

Monday, July 8:<\/strong> 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.<\/strong><\/p>\n

Tuesday, July 9:<\/strong> I made it the gym straight from work and ahead of a busy night of grading: back, lats, lower back, and biceps (G3).<\/strong> <\/span>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).<\/strong> My steps for the day: 8,398\/6.28 km.<\/strong><\/span><\/p>\n

Wednesday, July 10:<\/strong> Just some walking as the summer semester draws to its end: 6,150 steps\/4.48 km.<\/strong><\/p>\n

Thursday, July 11: <\/strong>A short weights session followed by more exercising biking: chest, shoulders, and triceps (G4). <\/span><\/strong>My exercise bike exploits:<\/span><\/span> 8 minutes\/2.58 km with an average speed of 19 kph (C3).<\/span>\u00a0<\/span><\/span><\/strong>As above, but more steps by a factor of about 2.5: 15,340 steps\/11 km.<\/strong><\/p>\n

Friday, July 12: <\/strong>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.<\/strong><\/p>\n

Saturday, July 13:<\/strong> 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).<\/strong> <\/span>That was followed by another exercise bike session 9 minutes\/2.835 km at an avergae speed of 18.9 kph (C4)<\/strong>.<\/span> And my steps for the day: 15,065\/11.5 km.<\/strong><\/p>\n

Sunday, July 14: <\/strong>Today’s gym session consisted of weights: legs and sides (G6) <\/strong><\/span>and another exercise bike session: 12 minutes\/3.887 km at an impressive average speed of 19.4 kph (C5). <\/strong><\/span>And my steps for the day: 13,178\/10 km.<\/strong><\/span><\/span><\/p>\n

Monday, July 15: <\/strong>A day off from the gym, and just some walking: 10,607 steps\/8.33 km.<\/strong><\/p>\n

Tuesday, July 16: <\/strong>A solid early afternoon gym session: chest, shoulders, triceps, traps, and forearms (G7). <\/span><\/strong>And some more exercise bike cardio: 8<\/strong><\/span> minutes\/2.656 km at an impressive average speed of 19.9 kph (C6).<\/span>\u00a0<\/span> <\/strong><\/span>And my steps for the day: 19,894\/14.1 km.<\/strong><\/p>\n

Wednesday, July 17: <\/strong>My steps for the day: 16,014\/12.2 km.<\/strong><\/p>\n

Thursday, July 18: <\/strong>More walking: 15,821 steps\/12.1 km.<\/strong><\/p>\n

Friday, July 19: <\/strong>A gym session after a summer haircut: back, lats, lower back, and sides (G8). <\/span><\/strong>And my steps for the day: 12,602\/9.57 km.<\/strong><\/p>\n

Saturday, July 20: <\/strong>Some walking before meeting Abel for perhaps our last dinner: 14,720 steps\/11.5 km.<\/strong><\/p>\n

Sunday, July 21: <\/strong>Just some walking after not enough sleep: 10,769 steps\/8.02 km.<\/strong><\/p>\n

Monday, July 22:<\/strong> 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)<\/span><\/strong>, and another cardio session: 15<\/strong><\/span> minutes\/4.492 km at a slower average speed of 17.9 kph (C6).<\/span> <\/span><\/strong><\/span>And my steps for the day: 16,801\/12,4 km.<\/strong><\/p>\n

Tuesday, July 23:<\/strong> A surprising number of steps considering I flew to Singapore: 15,674\/10.6 km.<\/strong><\/p>\n

Wednesday, July 24:<\/strong> Less steps as I flew to Sydney, caught the bus home, and was suffering from severe sleep deprivation: 7,534 steps\/4.89 km.<\/strong><\/p>\n

Thursday, July 25:\u00a0<\/strong>First Aussie workout: back, lats, biceps, forearms, calves, and lower back (G10).<\/strong><\/span> And another cardio session on a similar bike: 16 minutes\/7.49 km, at an average speed of 28 kph (C7)<\/strong> <\/span>– OK, this machine and the machines I use in Korea are calibrated very differently. My steps for the day: 10,749\/8.2 km.<\/strong><\/p>\n

Friday, July 26: <\/strong>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)<\/strong> <\/span>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)<\/strong><\/span>, 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.<\/strong><\/p>\n

Saturday, July 27: <\/strong>Another gym session: chest, shoulders, triceps, and traps (G12), <\/strong><\/span>and my steps for the day: 10,021\/7.9 km.\u00a0<\/strong><\/p>\n

Sunday, July 28:\u00a0<\/strong>My plan today is a longer cardio session and a core workout. Let’s maybe make that happen! Mission accomplished: core and calves (G13)<\/strong><\/span> and the exercise bike cardio part: 22 minutes\/8.22 km – average heart rate: 150 bpm\/max heart rate: 174 bpm (C9).\u00a0<\/strong>And my steps for the day: 16,420\/13 km.<\/strong><\/span><\/span><\/p>\n

Monday, July 29: <\/strong>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).<\/strong><\/span> And my steps for the day: 16,694\/13.1 km.<\/strong><\/p>\n

Tuesday, July 30: <\/strong>A lot of walking, a movie, and a weights session: legs and lower back (G15).<\/strong><\/span> And my steps for the day: 23,896\/18.8 km.<\/strong><\/p>\n

Wednesday, July 31: <\/strong>I ended the month strongly with a weights and cardio session: chest, shoulders, triceps, traps, and forearms (G16).<\/strong><\/span> 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). <\/strong>And my steps for the day: 10,131\/7.95 km.<\/strong><\/span><\/span><\/p>\n

_____________________________________________________<\/p>\n

Weights Sessions:\u00a0 16<\/span><\/strong><\/p>\n

Cardio Sessions (Recumbent Exercise Bike):<\/strong> 10<\/strong><\/span><\/p>\n

Total Steps:\u00a0381,052<\/span><\/strong><\/p>\n

Steps Per Day:\u00a012,292<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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. … <\/p>\n","protected":false},"author":1,"featured_media":8557,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[209,27],"class_list":["post-13242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-209","tag-fitness-diary"],"views":69,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/comments?post=13242"}],"version-history":[{"count":24,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13242\/revisions"}],"predecessor-version":[{"id":13399,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13242\/revisions\/13399"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/8557"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=13242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=13242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=13242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}