{"id":13530,"date":"2024-11-30T23:21:07","date_gmt":"2024-11-30T14:21:07","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13530"},"modified":"2026-02-08T06:00:43","modified_gmt":"2026-02-07T21:00:43","slug":"november-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/november-2024-fitness-diary\/","title":{"rendered":"November 2024 Fitness Diary!"},"content":{"rendered":"

\u00a0Friday, November 1:<\/strong> Another night workout, this time to start the month of November, it was legs night: leg extensions, air squats, hamstring curls, inner thigh things, glutes, calves, and also obliques and abs (W1).<\/strong><\/span> And my steps for the day: 15,927\/12.2 km.<\/strong><\/span><\/p>\n

<\/p>\n

Saturday, November 2: <\/strong>A pre-lunchtime post-shopping workout: chest, shoulders, triceps, traps, and core (W2).<\/span><\/strong> And my steps for the day: 17,147\/12.4 km.<\/strong><\/span><\/p>\n

Sunday, November 3: <\/strong>My cardio session of the month clocked in at an impressive 65 minutes. Other stats: 17.36 km\/16 kph (C1).<\/strong><\/span> And then I continued with some resistance training: calves, obliques, and abs (W3).<\/strong> <\/span>And my total steps for the day was also very impressive: 21,461\/16.5 km.<\/span><\/strong><\/p>\n

Monday, November 4: <\/strong>No gym today, but my usual amount of walking: 14,150 steps\/11 km.<\/strong><\/span><\/p>\n

Tuesday, November 5: <\/strong>A long weights session at night: legs, glutes, core, back, lats, traps, biceps, and forearms (W4).<\/span> <\/strong>And my steps for the day: 20,517\/15.8 km.<\/strong><\/span><\/p>\n

Wednesday, November 6: <\/strong>Just some walking: 13,813 steps\/10.5 km.<\/strong><\/span><\/p>\n

Thursday, November 7:<\/strong> As above: 15,852 steps\/12.2 km.<\/strong><\/span><\/p>\n

Friday, November 8:<\/strong> As above again: 15,104 steps\/11 km.<\/strong><\/span><\/p>\n

Saturday, November 9:<\/strong> As above again again: 16,589\/12.8 km.<\/strong><\/span><\/p>\n

Sunday, November 10:<\/strong> An overdue return to my gym in the evening: chest, shoulders, traps, triceps, calves, and core (W5<\/strong><\/span>). And my steps for the day: 13,224\/10.2 km.<\/strong><\/span><\/p>\n

Monday, November 11: <\/strong>Long cardio session at night: 76 minutes\/ 20.2 km\/15.9 kph (C2).<\/span><\/strong> And it was too late for a big weights session, so I just did a set of push-ups and some core work (W6).<\/strong><\/span> And my steps for the day: 18,523\/14 km.<\/span><\/strong><\/p>\n

Tuesday, November 12: <\/strong>Just some walking- well, quite a lot of walking: 22,382 steps\/17.4 km.<\/strong><\/span><\/p>\n

Wednesday, November 13:<\/strong> A set of push-ups and a short plank<\/strong><\/span> started my day, and then after work, an early evening workout: legs, core, and another set of push-ups (W7).<\/strong> <\/span>And my steps for the day: 15,805\/11.9 km.<\/strong><\/span><\/p>\n

Thursday, November 14: <\/strong>Another evening workout: back, lats, traps, biceps, a plank, and a set of push-ups (W8). <\/strong><\/span>And my steps for the day: 17,903\/13.6 km.<\/strong><\/span><\/p>\n

Friday, November 15:<\/strong> An afternoon workout this time: chest, shoulders, triceps, traps, and my usual plank (W9)<\/strong><\/span>. My steps for the day: 13,184\/9.89 km.<\/strong><\/span><\/p>\n

Saturday, November 16: <\/strong>No gym and less walking as a result of a long day interveiwing potentional students. I did, however, do a set of push-ups and a short plank in the morning. My steps for the day:\u00a0 8,352\/6.51 km.<\/span><\/strong><\/p>\n

Sunday, November 17:<\/strong> Back in the gym for legs and core (W10)<\/strong> <\/span>as well as a set of push-ups. A cardio session was contemplated, but that’s as far as it got. My steps for the day: 18,577\/14.6 km.<\/strong><\/span><\/p>\n

Monday, November 18: <\/strong>Just some walking after another long (and unusually producutive) day: 17,242\/13.1 km.<\/strong><\/span><\/p>\n

Tuesday, November 19:<\/strong> Another night weights session after a short nap: back, lats, biceps, forearms, traps, core, and calves (W11).<\/strong><\/span> And my steps for the day: 17,856\/13.4 km<\/strong><\/span><\/p>\n

Wednesday, November 20: <\/strong>Just some walking again: 7,717 steps\/5.8 km.<\/strong><\/span><\/p>\n

Thursday, November 21:<\/strong> Back to cardio 43<\/strong> minutes. Other stats: 11.62 km\/16.2 kph (C3).<\/strong><\/span> And then an educatinal workout\/consultation with a new trainer at my gym: chest, back, and for the first time in my life, some lunges (W12).<\/strong><\/span> Also, quite a lot of walking: 21,502 steps\/16.5 km.<\/span>\u00a0<\/strong> And I did an Inbody coposition test thing: 80.8 Kg\/14.8% body fat.<\/strong><\/span> I’m happy with those numbers. Down 10 kg from before my summer vacation (late July), but up a fraction from last week if my home scales can be trusted.<\/p>\n

Friday, November 22: <\/strong>Just some walking: 8,327 steps\/6.27 km.<\/strong><\/span><\/p>\n

Saturday, November 23: <\/strong>And just some walking again, but a lot more than yesterday: 20,937 steps\/16.4 km<\/strong><\/span><\/p>\n

Sunday, November 24:<\/strong> A quickish Sunday night weights session: legs, chest, shoulders, traps, triceps, and core (W13).<\/strong><\/span> And my steps for the day: 15,523\/11.9 km.<\/strong><\/span><\/p>\n

Monday, November 25:<\/strong> Just a lot of walking: 20,329 steps\/15.5 km.<\/strong><\/span><\/p>\n

Tuesday, November 26: <\/strong>Back in the gym for another night workout: back, lats, biceps, traps, core, and just a couple of sets of calf raises (W14).<\/span> <\/strong>And my steps for the day: 19,469\/14.7 km.<\/strong><\/span><\/p>\n

Wednesday, November 27: <\/strong>Just some walking: 16,836 steps\/12. 7 km.<\/strong><\/span><\/p>\n

Thursday, November 28: <\/strong>Just some walking again: 17,096 steps\/13 km.<\/strong><\/span><\/p>\n

Friday, November 29: <\/strong>Just some walking again again: 17,275 steps\/13.2 km.<\/strong><\/span><\/p>\n

Saturday, November 30: <\/strong>No gym session on the last day of the month, but I have been doing some planks and pushups over the last few days.\u00a0And my steps for the day: 7,322\/5.78 km.<\/strong><\/span><\/p>\n

__________________________________________________________<\/p>\n

Weights Sessions: 13<\/span><\/strong><\/p>\n

Cardio Sessions (Recumbent Exercise Bike): 3<\/span><\/strong><\/p>\n

Total Steps: 486,060<\/span><\/strong><\/p>\n

Steps Per Day: 16,202<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0Friday, November 1: Another night workout, this time to start the month of November, it was legs night: leg extensions, air squats, hamstring curls, inner thigh things, glutes, calves, and … <\/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-13530","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-209","tag-fitness-diary"],"views":61,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13530","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=13530"}],"version-history":[{"count":20,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13530\/revisions"}],"predecessor-version":[{"id":13572,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13530\/revisions\/13572"}],"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=13530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=13530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=13530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}