{"id":13470,"date":"2024-10-01T10:49:37","date_gmt":"2024-10-01T01:49:37","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13470"},"modified":"2026-02-08T06:00:09","modified_gmt":"2026-02-07T21:00:09","slug":"october-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/october-2024-fitness-diary\/","title":{"rendered":"October 2024 Fitness Diary!"},"content":{"rendered":"

Tuesday, October 1:<\/strong> The month began on a public holiday, which in theory will afford me more time to exercise. And it indeed did. An afternoon weights session to be proud of started October: legs and core (W1)<\/strong><\/span>. And my steps for the day, an impressive: 20,453\/15.7 km.<\/strong><\/span><\/p>\n

<\/p>\n

Wednesday, October 2:<\/strong> Another strong weights session: back, lats, biceps, and lower back (W2)<\/strong><\/span>, and I’m sure my back will be very sore tomorrow – it had better be! And my steps for the day: 19,749\/14.9 km.<\/strong><\/span><\/p>\n

Thursday, October 3:<\/strong>\u00a0 Back to my gym where before a cardio session, I blasted my sides\/obliques (W3).<\/span><\/strong> The cardio was again over an hour: 63 minutes\/17.69 km\/Av. Speed: 16.8 kph (C1).<\/strong><\/span> And my steps for the day: 12,620\/9.7 km.<\/strong><\/span><\/p>\n

Friday, October 4:<\/strong> A rest day today with just some walking: 15,030 steps\/11.6 km.<\/strong><\/span><\/p>\n

Saturday, October 5:<\/strong> An hour of weights after yesterday’s day off: chest, shoulders, triceps, traps, core, calves, and forearms (W4).<\/span><\/strong> And my steps for the day: 12,422\/9.73 km.<\/strong><\/span><\/p>\n

Sunday, October 6:<\/strong> A cardio and weights session before dinner. The cardio was first: 53 minutes\/15.14 km\/Av. Speed: 17.1 kph (C2).<\/strong> <\/span>Actually, I did an extra four minutes at the beginning on a bike that died on me. The weights part of my workout was: leg extensions, seated squat things, hamstrings, inner thighs, and good ol’ hip thrusts. Plus a little core: obliques and lower back (W5).<\/strong><\/span> And my steps for the day, a staggering: 28,554\/21.1 km.<\/strong><\/span><\/p>\n

Monday, October 7:<\/strong> Just some walking today: 17,182 steps\/13.2 km.<\/strong><\/span><\/p>\n

Tuesday, October 8:<\/strong> A killer back workout in the evening, mixing up my usual order: back, traps, biceps, lats,\u00a0obliques, lower back, <\/span><\/span><\/strong>calves (W6).<\/span> <\/strong>And my steps for the day: 13,387<\/strong><\/span><\/span>\/10.1 km.<\/strong><\/span><\/p>\n

Wednesday, October 9:<\/strong> Today’s gym visit was just for cardio: 68 min<\/span><\/strong>utes<\/strong>\/18.01 km\/Av. Speed: 15.8 kph (C3). <\/strong><\/span>And my steps for the day: 15,774\/11.9 km.<\/strong><\/span><\/p>\n

Thursday, October 10:<\/strong> The best gym sessions are the ones that almost didn’t happen. I reluctantly popped by my gym at about 9:15 PM: chest, shoulders, traps, triceps, core, and two sets of calf raises (W7).<\/strong> <\/span>And my steps for the day: 16,595\/12.8 km.<\/strong><\/span><\/p>\n

Friday, October 11:<\/strong> I skipped the gym today, and just my usual amount of walking: 16,595 steps \/12.8 km.<\/strong><\/span><\/p>\n

Saturday, October 12:<\/strong> Back in the gym for legs and lower back (W8).<\/strong><\/span> And my steps for the day: 12,216\/9.59 km.<\/strong><\/span><\/p>\n

Sunday, October 13:<\/strong> Cardio Day: 63 minutes\/18.88 km\/19.9 kph (C4)<\/span><\/strong>.\u00a0 And then a core workout (W9)<\/strong><\/span>. And my steps for the day: 10,057\/8.02 km.<\/strong><\/span><\/p>\n

Monday, October 14:<\/strong> A really solid weights session in the evening: back, lats, biceps, lower back, and forearms (W10)<\/span><\/strong>. And my steps for the day: 16,422\/13 km.<\/strong><\/span><\/p>\n

Tuesday, October 15:<\/strong> I skipped the gym due to having lots of work to do – not that I made as much progress as I had hoped. Instead, I did a couple of sets of push-ups at home. I should do that more often. And my steps for the day: 15,182\/11.8 km.<\/strong><\/span><\/p>\n

Wednesday, October 16:<\/strong> I’m planning a birthday workout after I finish my classes. Then straight home to transcribe and grade my students’ discussions.\u00a0 The workout happened, now I just need to work: chest, shoulders, triceps, traps, obliques, lower back, leg extensions, seated squat thing, hamstrings, inner thighs, and a couple of sets of calf raises (W11)<\/strong><\/span>. And my steps for the day: 13,488\/10.15 km.<\/strong><\/span><\/p>\n

Thursday, October 17: <\/strong>No gym as I tried to get as much work done as possible (I failed) before tomorrow’s Kyoto trip. 13,988\/11.2 km.<\/strong><\/span><\/p>\n

Friday, October 18: <\/strong>Walking around Kyoto: 16,910\/12.1 km<\/strong><\/span><\/p>\n

Saturday, October 19:<\/strong> A lot of walking around Kyoto: 26,323 steps\/19 km.<\/strong><\/span><\/p>\n

Sunday, October 20: <\/strong>More walking, this time mostly in Osaka: 22,641 steps\/15.4 km.<\/strong><\/span><\/p>\n

Monday, October 21: <\/strong>Back in Korea late Sunday night and back at work on Monday feeling like I’m coming down with a bug, so apart from the steps required to get me to local bus stops, I had a rest day: 5,933 steps\/4.34 km.\u00a0<\/strong><\/span>And that was the story for the rest of the week.<\/p>\n

Saturday, October 26:<\/strong> I’m feeling better at about 97%, so I returned to my normal amounts of walking, and as I type this just before 7 PM, I’m about to return to my gym. The staff must be so worried about me as it’s been 10 days since they saw me last! And that was a much-needed cobwebs-dusting away workout: legs, glutes, back, lats, traps, and biceps (W12).<\/strong> <\/span>And my total steps for the day: 12,014\/9.5 km,<\/strong><\/span> and it felt good to walk more than 10,000 steps again.<\/p>\n

Sunday, October 27: <\/strong>A short and sharp weights session before dinner at a Russian restaurant: chest, shoulders, triceps, and traps (W13).<\/strong><\/span> And a return to a lot of walking: 19,914 steps\/15.2 km.<\/strong><\/span><\/p>\n

Monday, October 28: <\/strong>An evening weights session that focused on smaller muscle groups that nevertheless left me pretty beat: core (including my longest ever plank at 2:05, calves, traps, and forearms (W14).<\/strong><\/span> And a significant amount of steps again: 18,919\/14.6 km.<\/strong> <\/span>And I slept like a baby!<\/p>\n

Tuesday, October 29: Back in my gym for my f<\/strong>irst cardio session since October 13: 27 minutes\/7.82 km\/17.3 km\/h (C5),<\/strong><\/span> and that felt good. I could have gone longer, but I was happy with that, and then I did some weights: glutes, leg extensions, air squats, hamstrings, and a 1:05 plank (W15).<\/strong> <\/span>And my steps for the day:\u00a0 And I’m now feeling 100% recovered from that Japanese flu\/cold thing. My steps for the day: 14,696\/11.6 km.<\/strong><\/span><\/p>\n

Wednesday, October 30:<\/strong> A day off from the gym – my steps for the day: 14,713\/11.5 km.<\/strong><\/span><\/p>\n

Thursday, October 31:<\/strong> I hope to end the month with a bang. Stay tuned! And I did with a very rare -almost never – late night workout that finished around 11 PM: back, lats, traps, biceps, and a plank (W16).<\/strong><\/span> And my steps for the last day of October: 14,843\/11.3 km.<\/strong><\/span><\/p>\n

__________________________________________<\/p>\n

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

Cardio Sessions (Recumbent Exercise Bike): 5<\/span><\/strong><\/p>\n

Total Steps: 462,055<\/span><\/strong><\/p>\n

Steps Per Day: 14,905<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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