{"id":6686,"date":"2019-01-02T15:04:56","date_gmt":"2019-01-02T06:04:56","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=6686"},"modified":"2019-02-16T15:08:49","modified_gmt":"2019-02-16T06:08:49","slug":"january-2019-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/january-2019-fitness-diary\/","title":{"rendered":"January 2019 Fitness Diary!"},"content":{"rendered":"

Wednesday, Jan. 2:<\/strong> I started the year with a 35-minute treadmill jog, my longest since August 2017. I didn’t think it had been that long, but my photos do not lie. Then I walked 10 kilometers in the evening.<\/p>\n

<\/p>\n

Friday, Jan. 4: <\/strong>A 57-minute morning weights session before breakfast started the day well: back, lats, traps, biceps, forearms, hamstrings, calves, thighs, sides, and lower back. I also walked 14 kilometers.<\/p>\n

Saturday, Jan. 5:<\/b> A nice steady\u00a06-kilometer run in the evening.<\/p>\n

<\/p>\n

Sunday, Jan. 13: <\/strong>I was sick last week with the flu, and I was also busy at work, so no gym visits were possible. That cold or flu is still lingering a bit, but I felt well enough to go the gym for a weights session. That session was entirely upper body and core: chest, shoulders, triceps, traps, sides, and lower back.<\/p>\n

Tuesday, Jan. 15:<\/strong> Another weights session: back, lats, biceps, forearms, sides, lower back, calves, thighs, and hamstrings. And all that took 43 minutes.<\/p>\n

Friday, Jan. 18:<\/strong> A shorter weights session after the last day of a 2-week English program for local kids. It was a weights session I could have easily missed, so I can forgive the shorter time (28 minutes) and the fact core and lower body were excluded from the workout: chest, shoulders, triceps, and traps.<\/p>\n

Saturday, Jan. 19:\u00a0<\/strong> Eighteen-minute jog and calf raises.<\/p>\n

<\/p>\n

Sunday, Jan. 20:<\/strong>\u00a0I walked about 17 kilometers.<\/p>\n

Monday, Jan. 21: <\/strong>I walked about 18 kilometers.<\/p>\n

Tuesday, Jan. 22:\u00a0<\/strong>Back in the gym for a 54-minute weights session: back, lats, biceps, traps, forearms, calves, hamstrings, thighs, sides, and lower back.<\/p>\n

Wednesday, Jan. 23: <\/strong>An evening treadmill session was today’s exercise, and the machine stopped dead about 19 minutes into my run. I took that as a sign to stop.<\/p>\n

<\/p>\n

Friday, Jan. 25:\u00a0<\/strong>A quick but intense weights session: chest, shoulders, traps, triceps, sides, lower back, and calves.<\/p>\n

Saturday, Jan. 26:<\/strong> A 23-minute jog\/run on an empty stomach.<\/p>\n

<\/p>\n

Tuesday, Jan. 29:<\/strong> My first Vietnamese workout: 45 minutes of weights: back, lats, traps, biceps, forearms, sides, lower back, and calves. That was followed by a 7-minute treadmill run.<\/p>\n

<\/p>\n

Wednesday, Jan. 30:<\/strong> Another 45 minutes of weights (chest, shoulders, triceps, thighs, and hamstrings) and a run that was one minute longer than yesterday’s run.<\/p>\n

<\/p>\n

Thursday, Jan. 31:<\/strong> I ended the month with a 20-minute treadmill run.<\/p>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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