Home » 2021 – HeartJourney 7 – XPRESS ZONE3

2021 – HeartJourney 7 – XPRESS ZONE3

July 1 2021: I am now 1549 Days and still have not missed a day of workout

Can’t really even say anything about June, it just flew by so fast – damn!  Spent most of the time preparing with the little one to leave – bittersweet.   Now here I am writing near the end of July, as August is around the corner, I am afraid I may have waited too long to pull anything from the previous month into this writing.  At any rate, I will just have to go with what I can cough up.

Efforts continue in preparation for UF, so the little one is just in preparation mode.  We provided her a methodology to control her day as she heads out.  I am not totally convinced that she will take it on, but at least she has an example to work from.

Socio-politically, there is much to harp on, but I won’t.  It is just pointless to be honest.  Suffice it to say – efforts continue ton eroding access to democracy by one side. 

More interesting or deadly, is the fact that the same side has now put the country in the grips of a resurgence of the pandemic virus.  After months of telling people to blow off the vaccine, a more virulent strain is now sweeping the country and promises to kill a lot of people.  Honestly, my only worry is that a breakthrough from the current strain my occur, thereby putting prudent patriots in danger.  As long as the vaccinated stays safe, I am totally fine with the unmoved being unmoved.

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Darebee continues to hold me down.  I just completed I believe my final program of the DB programs.  I start redoing past ones next month.  After completing Pete’s plan, I have just started a random row each day.  Next month I will be streamlining on the erg, since this month was focus on 30 minute runs on the treadmill.   

(Kept from previous foreword) – Additionally, I have added a couple layers of complexity or demand to my workout.  First, I am religiously sticking to DareBee and the Daily Dare; I am also, keeping the preliminaries.  Second, I have added a consecutive component – so, starting with the end of IronBorn (9 April 2017), I have worked consecutively.  I intend to push for 60 straight day, then see if I can get to 90.  So far I am enjoying it and my body seems to be rising to the occasion.  I caught the flu a few day before the end of the last phase (around May 2017) – I worked through it and was back up in only a couple of days.  It appears pushing through and forcing my body to continue working, I was able to push the flu out of my way.  I am also continuing my virtual push to OKC via Benton.  I am really enjoying that but I will have to pick up the mileage here in the next phase as I am running out of time. Keep leaning forward.

JOURNEY AROUND OUR COUNTRY CONTINUES

Updated: 7.1.19

JOURNEY AROUND OUR COUNTRY CONTINUES

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DAY 30 (JUL 31) – Day 1370 of 2000
Distance: 237.50 + 6.40 = 243.90 (Around the World Run: 13665.04)
Cardio 1 (Mixed: Run/Steps) : 6.40 @ 90.77
Cardio 2 (Row): 5,000m – Pace: 2:12.4 – SPM: 23  – Total Time: 22:04.8 – HR: 146 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good all around workout to close out the month.  I believe I hit all my wickets and so I am feeling good about that.  Nice biathlon.
– DareBee Exercise-1: “Xpress Tone III”   – Day 29 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 30 – Done! – Check!
– EOD (207/1420): 2 Minute Half Jacks – Nice leg workout – Check!
– Distance: Added 6.40 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 29 (JUL 30) – Day 1369 of 2000
Distance: 232.20 + 5.30 = 237.50 (Around the World Run: 13658.64)
Cardio 1 (Mixed: Run/Steps) : 5.30 @ 75.17
Cardio 2 (Row): 5,000m – Pace: 2:15.5 – SPM: 22  – Total Time: 22:15.8 – HR: 141 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Really nice finish to a month of hard workout.  Love folding in the XT, along with Rowlympics and the rest.  Enjoying my workouts.
– DareBee Exercise-1: “Xpress Tone III”   – Day 28 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 29 – Done! – Check!
– EOD (206/1419): 40 Climber Taps – Cool core exercise.  Luv it – Check!
– Distance: Added 5.30 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 28 (JUL 29) – Day 1368 of 2000
Distance: 220.60 + 11.60 = 232.20 (Around the World Run: 13653.34)
Cardio 1 (Mixed: Run/Steps) : 11.60 @ 164.52
Cardio 2 (Row): 5,000m – Pace: 2:09.9 – SPM: 25  – Total Time: 21:39.5 – HR: 151 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Feeling pretty good.  Closing out this month with good effort and pretty good success.  Today true biathlon; hopefully enjoy it.
– DareBee Exercise-1: “Xpress Tone III”   – Day 27 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 28 – Done! – Check!
– EOD (205/1418): 30 Elbow Strikes Situps – I sort of enjoyed this one.  Might just work it into my routine – Check!
– Distance: Added 11.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 27 (JUL 28) – Day 1367 of 2000
Distance: 212.50 + 8.10 = 220.60 (Around the World Run: 13641.74)
Cardio 1 (Mixed: Run/Steps) : 8.10 @ 114.88
Cardio 2 (Row): 5,000m – Pace: 2:13.0 – SPM: 23  – Total Time: 22:10.5 – HR: 135 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Although a weightless day, the isometrics were pretty intense.  I love it.  Today is a relatively light take, easy biathlon with brisk walk.
– DareBee Exercise-1: “Xpress Tone III”   – Day 26 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 27 – Done! – Check!
– EOD (204/1417): 60 Second Balance Hold – I can feel the inflexibility of my body.  I need to get more limber – Check!
– Distance: Added 8.10 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 26 (JUL 27) – Day 1366 of 2000
Distance: 204.20 + 8.30 = 212.50 (Around the World Run: 13633.64)
Cardio 1 (Mixed: Run/Steps) : 8.30 @ 117.71
Cardio 2 (Row): 6,000m – Pace: 2:09.9 – SPM: 23  – Total Time: 25:59.9 – HR: 148 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Really pushed this workout quite a bit.  I feel a pretty good pump in the arms.  Final rowlympic event today.  Finish up with biathlon.
– DareBee Exercise-1: “Xpress Tone III”   – Day 25 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 26 – Done! – Check!
– EOD (203/1416): 20 Side Plank into Reverse Plank – Really tough on the shoulders but ok  – Check!
– Distance: Added 8.30 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 25 (JUL 26) – Day 1365 of 2000
Distance: 196.10 + 8.10 = 204.20 (Around the World Run: 13625.34)
Cardio 1 (Mixed: Run/Steps) : 8.10 @ 114.88
Cardio 2 (Row): 6,619m – Pace: 2:15.9 – SPM: 22  – Total Time: 30:00 – HR: 149 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Crazy day today.  Overcast and I got not much done.  It is now 1838 and I am gonna get my 30min Row in and brisk walk.
– DareBee Exercise-1: “Xpress Tone III”   – Day 24 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 25 – Done! – Check!
– EOD (202/1415): 30 Single Leg Half Squat – Squats are a necessary evil; just get over it – Check!
– Distance: Added 8.10 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 24 (JUL 25) – Day 1364 of 2000
Distance: 188.10 + 8.00 = 196.10 (Around the World Run: 13617.24)
Cardio 1 (Mixed: Run/Steps) : 8.00 @ 113.46
Cardio 2 (Row): 10,000m – Pace: 2:14.0 – SPM: 21  – Total Time: 44:40 – HR: 144 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Not too bad workout thus far today.  I only have 1 rowlympics event – 10k and then a 2mi to round out a good biathlon. 
– DareBee Exercise-1: “Xpress Tone III”   – Day 23 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 24 – Done! – Check!
– EOD (201/1414): 60 Second Raised Leg Hold – Good leg exercise – Check!
– Distance: Added 8.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 23 (JUL 24) – Day 1363 of 2000
Distance: 175.00 + 5.50 = 188.10 (Around the World Run: 13609.24)
Cardio 1 (Mixed: Run/Steps) : 5.50 @ 78.00
Cardio 2 (Row): 5,076m – Pace: 1:52.3 – SPM: 33  – Total Time: 21:00 – HR: 143 (172cm/77.11kg/M)  – Rowlympics Events*
Summary: Feeling a bit tired today.  It is now 1951 and I have to knockout two Rowlympics event.  Really cool that is is a low biathlon day.
– DareBee Exercise-1: “Xpress Tone III”   – Day 22 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 23 – Done! – Check!
– EOD (200/1413): 60 Second Twist Jacks – I don’t know if I was just tired, but this was somewhat challenging today – Check!
– Distance: Added 5.50 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 22 (JUL 23) – Day 1362 of 2000
Distance: 175.00 + 7.60 = 182.60 (Around the World Run: 13603.74)
Cardio 1 (Mixed: Run/Steps) : 7.60 @ 107.79
Cardio 2 (Row): 5,417m – Pace: 2:00.4 – SPM: 28  – Total Time: 22:02.9 – HR: 149 (172cm/77.11kg/M)  – Rowlympics Events*
Summary: Great workout so far, especially for upperbody.  Now doing the Rowlympics 3 events today.  So kicking the biathlon up a notch
– DareBee Exercise-1: “Xpress Tone III”   – Day 21 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 22 – Done! – Check!
– EOD (199/1412): 2 Minute Overhead Punches – Excellent shoulder workout – Check!
– Distance: Added 7.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 21 (JUL 22) – Day 1361 of 2000
Distance: 167.40 + 7.60 = 175.00 (Around the World Run: 13596.14)
Cardio 1 (Mixed: Run/Steps) : 7.60 @ 107.79
Cardio 2 (Row): 5,000m – Pace: 2:15.4 – SPM: 21  – Total Time: 22:34.6 – HR: 138 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Pretty much finished major part of the workout night before.  Relatively easy day.  Hope to have to good day tomorrow; olympics!
– DareBee Exercise-1: “Xpress Tone III”   – Day 20 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 21 – Done! – Check!
– EOD (198/1411):40 Donkey Kicks – Get some of this out of the way the night/morning before- Check!
– Distance: Added 7.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 20 (JUL 21) – Day 1361 of 2000
Distance: 159.20 + 8.20 = 167.40 (Around the World Run: 13588.54)
Cardio 1 (Mixed: Run/Steps) : 8.20 @ 116.30
Cardio 2 (Row): 5,000m – Pace: 2:11.9 – SPM: 21  – Total Time: 21:59.1 – HR: 141 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Pretty good workout.  The iron pumping was racketed up a bit; had to push through that. Loved the biathlon today; twas good tho.
– DareBee Exercise-1: “Xpress Tone III”   – Day 20 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 21 – Done! – Check!
– EOD (198/1411): 40 Side Bridges – Nice core workout – Check!
– Distance: Added 8.20 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 19 (JUL 20) – Day 1360 of 2000
Distance: 150.40 + 8.80 = 159.20 (Around the World Run: 13580.34)
Cardio 1 (Mixed: Run/Steps): 8.80 @ 124.81
Cardio 2 (Row): 5,000m – Pace: 2:16.9 – SPM: 21  – Total Time: 22:49.9 – HR: 135 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Not a bad all around workout.  Relatively light day given the leg workout with weights today and light biathlon with only a brisk walk.
– DareBee Exercise-1: “Xpress Tone III”   – Day 19 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 20 – Done! – Check!
– EOD (197/1410): 2 Minute Back Fists – Easy but pretty good arm exercise – Check!
– Distance: Added 8.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 18 (JUL 19) – Day 1359 of 2000
Distance: 141.60 + 8.80 = 150.40 (Around the World Run: 13571.54)
Cardio 1 (Mixed: Run/Steps) : 8.80 @ 124.81
Cardio 2 (Row): 5,000m – Pace: 2:15.1 – SPM: 22  – Total Time: 22:31 – HR: 136 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Sort of a slow workout day.  It is raining and while I feel ok, it feel pretty slouchy.  It is now 1703 and I need to head out to biathlon.
– DareBee Exercise-1: “Xpress Tone III”   – Day 18 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 19 – Done! – Check!
– EOD (196/1409): 60 Second Single Leg Wall Sit – Pretty challenge leg exercise – Check!
– Distance: Added 8.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 17 (JUL 18) – Day 1358 of 2000
Distance: 133.80 + 7.80 = 141.60 (Around the World Run: 13562.74)
Cardio 1 (Mixed: Run/Steps) : 7.80 @ 000.00
Cardio 2 (Row): 5,000m – Pace: 2:06.8 – SPM: 25  – Total Time: 21:08.9 – HR: 156 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Not a bad workout day.  Had a great erg session as well.  Feeling pretty good all around.
– DareBee Exercise-1: “Xpress Tone III”   – Day 17 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 18 – Done! – Check!
– EOD (195/1408): 10 Tricep Extensions – Adding to the push up is a burner for the triceps – Check!
– Distance: Added 7.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 16 (JUL 17) – Day 1357 of 2000
Distance: 125.50 + 8.30 = 133.80 (Around the World Run: 13554.94)
Cardio 1 (Mixed: Run/Steps) : 8.30 @ 117.71
Cardio 2 (Row): 5,000m – Pace: 2:13.3 – SPM: 22  – Total Time: 22:13.8 – HR: 136 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good early workout.  Feeling good and strong.  Great arms and shoulder workout day. Good full biathlon today.
– DareBee Exercise-1: “Xpress Tone III”   – Day 16 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 17 – Done! – Check!
– EOD (194/1407): 2 Minute Scissors Chops – Seemingly easy, but can hit the shoulder pretty hard – Check!
– Distance: Added 8.30 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 15 (JUL 16) – Day 1356 of 2000
Distance: 117.20 + 8.30 = 125.50 (Around the World Run: 13546.64)
Cardio 1 (Mixed: Run/Steps) : 8.30 @ 117.71
Cardio 2 (Row): 5,000m – Pace: 2:12.5 – SPM: 21  – Total Time: 22:05.4 – HR: 139 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good all around workout.  Working on bringing down HR and keep stroke low and still covering greater distance.  Increasing stamina.
– DareBee Exercise-1: “Xpress Tone III”   – Day 15 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 16 – Done! – Check!
– EOD (193/1406): 30 Side-to-Side Lunges – Just love these for the legs  – Check!
– Distance: Added 8.30 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 14 (JUL 15) – Day 1355 of 2000
Distance: 109.10 + 8.10 = 117.20 (Around the World Run: 13538.34)
Cardio 1 (Mixed: Run/Steps) : 8.10 @ 114.88
Cardio 2 (Row): 5,000m – Pace: 2:17.4 – SPM: 22  – Total Time: 22:54.8 – HR: 127 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Today’s workout was pretty intense.  Not sure if it is because I just feel tired or what, but it took something out of me.  On to biathlon!
– DareBee Exercise-1: “Xpress Tone III”   – Day 14 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 15 – Done! – Check!
– EOD (192/1405): 40 Around the World – These are some pretty intense thigh burners – Check!
– Distance: Added 8.10 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 13 (JUL 14) – Day 1354 of 2000
Distance: 101.30 + 7.80 = 109.10 (Around the World Run: 13530.24)
Cardio 1 (Mixed: Run/Steps) : 7.80 @ 110.62
Cardio 2 (Row): 5,000m – Pace: 2:11.0 – SPM: 22  – Total Time: 21:50.2 – HR: 141 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Feeling good about my workout today.  Pushing to limit my readings and get my workout done.  Short biathlon today.
– DareBee Exercise-1: “Xpress Tone III”   – Day 13 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 14 – Done! – Check!
– EOD (191/1404): 30 Second Body Saw – Good exercise for the core – Check!
– Distance: Added 7.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 12 (JUL 13) – Day 1353 of 2000
Distance: 92.80 + 8.50 = 101.30 (Around the World Run: 13522.44)
Cardio 1 (Mixed: Run/Steps) : 8.50 @ 120.55
Cardio 2 (Row): 5,000m – Pace: 2:08.6 – SPM: 24  – Total Time: 21:26.6 – HR: 159 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Feeling pretty good today.  I want to get ahead with my workout but it is so hot in the garage, I have to wait until late evening.
– DareBee Exercise-1: “Xpress Tone III”   – Day 12 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 13 – Done! – Check!
– EOD (190/1403): 60 Second Upper Cuts – It is a bit unassuming how your legs get caught up with this exercise – Check!
– Distance: Added 0.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 11 (JUL 12) – Day 1352 of 2000
Distance: 86.60 + 6.20 = 92.80 (Around the World Run: 13513.84)
Cardio 1 (Mixed: Run/Steps) : 6.20 @ 87.93
Cardio 2 (Row): 5,000m – Pace: 2:17.4 – SPM: 20  – Total Time: 22:54.9 – HR: 135 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Nice workout day.  Even though I went away, I was able to get back and get my workout in without issue without running into issues.
– DareBee Exercise-1: “Xpress Tone III”   – Day 11 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 12 – Done! – Check!
– EOD (189/1402): 50 Sitting Twists – Excellent core exercise – Check!
– Distance: Added 6.20 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 10 (JUL 11) – Day 1351 of 2000
Distance: 78.10 + 8.50 = 86.60 (Around the World Run: 13507.64)
Cardio 1 (Mixed: Run/Steps) : 8.50 @ 120.55
Cardio 2 (Row): 5,000m – Pace: 2:08.3 – SPM: 21  – Total Time: 21:23.6 – HR: 148 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good workout today.  The hammer curl is pretty intense arm exercise and the overhead row is a beast. True biathlon day today!
– DareBee Exercise-1: “Xpress Tone III”   – Day 10 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 11 – Done! – Check!
– EOD (188/1401): 50 Lunges – Awesome support for my dailies – Check!
– Distance: Added 8.50 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 9 (JUL 10) – Day 1350 of 2000
Distance: 53.90 + 8.60 = 78.10 (Around the World Run: 13499.14)
Cardio 1 (Mixed: Run/Steps) : 8.60 @ 121.97
Cardio 2 (Row): 5,000m – Pace: 2:14.5 – SPM: 21  – Total Time: 22:25.1 – HR: 138 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Running behind on my workout today.  It is now 2058 and I still have not done my 5k erg session.
– DareBee Exercise-1: “Xpress Tone III”   – Day 9 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 10 – Done! – Check!
– EOD (187/1400): 20 Dragon Push Ups – Good push up variation – Check!
– Distance: Added 8.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 8 (JUL 9) – Day 1349 of 2000
Distance: 53.90 + 8.00 = 69.50 (Around the World Run: 13490.64)
Cardio 1 (Mixed: Run/Steps) : 8.00 @ 113.046- Cardio 2 (Row): 5,000m – Pace: 2:14.0 – SPM: 22  – Total Time: 22:20.0 – HR: 144 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good workout.  All around easy day going into the weekend.  Get my 5k erg done along with strong run.
– DareBee Exercise-1: “Xpress Tone III”   – Day 8 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 9 – Done! – Check!
– EOD (186/1399): 2 Minute Side to Side Hop – Good leg workout; pretty easy – Check!
– Distance: Added 8.00 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 7 (JUL 8) – Day 1348 of 2000
Distance: 53.90 + 7.60 = 61.50 (Around the World Run: 13482.64)
Cardio 1 (Mixed: Run/Steps) : 7.60 @ 000.00
Cardio 2 (Row): 5,000m – Pace: 2:03.5 – SPM: 25  – Total Time: 20:35 – HR: 161 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good all around light workout day.  I love mixing it up with the heavy and hard days that XT throws at you; plus the biathlon. Great!
– DareBee Exercise-1: “Xpress Tone III”   – Day – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 8 – Done! – Check!
– EOD (185/1398): 60 Second Plank Hold – Easy day – Check!
– Distance: Added 7.60 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 6 (JUL 7) – Day 1347 of 2000
Distance: 45.40 + 8.50 = 53.90 (Around the World Run: 13475.04)
Cardio 1 (Mixed: Run/Steps) : 8.50 @ 120.55
Cardio 2 (Row): 5,000m – Pace: 2:09 – SPM: 24  – Total Time: 22:07 – HR: 149 (172cm/77.11kg/M)  – Pace aim is – None
Summary: All things are going fine for the most part.  I am getting used to (in a good way) my daily 5k ergs sessions; today is a true biathlon.
– DareBee Exercise-1: “Xpress Tone III”   – Day 6 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 7 – Done! – Check!
– EOD (184/1397): 30 Single Leg Deadlifts – Good leg exercise; shows up how tight my hamstrings are – Check!
– Distance: Added 8.50 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 5 (JUL 6) – Day 1346 of 2000
Distance: 37.50 + 7.90 = 45.40 (Around the World Run: 13466.54)
Cardio 1 (Mixed: Run/Steps) : 7.90 @ 112.04
Cardio 2 (Row): 5,000m – Pace: 2:10.5 – SPM: 24  – Total Time: 21:45.0 – HR: 142 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Good early workout.  It is now 0903 and I am only have to do my 5k erg and brisk walk to finish off.  It was awesome!
– DareBee Exercise-1: “Xpress Tone III”   – Day 5 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 6 – Done! – Check!
– EOD (183/1396): 30 Butterfly Situps – I am pretty sure I have done this before; pretty good core exercise – Check!
– Distance: Added 7.90 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 4 (JUL 5) – Day 1345 of 2000
Distance: 29.00 + 8.50 = 37.50 (Around the World Run: 13458.64)
Cardio 1 (Mixed: Run/Steps) : 8.50 @ 120.55
Cardio 2 (Row): 5,000m – Pace: 2:08.6 – SPM: 22  – Total Time: 21:26.0 – HR: 145 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Oh yeah!  Getting into the groove of the DB1 workout.  I really love the way XT makes me feel.  Looking forward to a good biathlon.
– DareBee Exercise-1: “Xpress Tone III”   – Day – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 5 – Done! – Check!
– EOD (182/1395): 40 Bridge Taps – Really good core exercise; especially the posterior chain – Check!
– Distance: Added 8.50 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 3 (JUL 4) – Day 1344 of 2000
Distance: 22.80 + 6.20 = 29.00 (Around the World Run: 13450.14)
Cardio 1 (Mixed: Run/Steps) : 6.20 @ 87.93
Cardio 2 (Row): 5,000m – Pace: 2:11.8 – SPM: 22  – Total Time: 21:58.3 – HR: 136 (172cm/77.11kg/M)  – Pace aim is – None
Summary: It is 1636 right now and it is pouring outside. It appears our country is weeping on this day of it’s birth.  Our darker angels are here.
– DareBee Exercise-1: “Xpress Tone III”   – Day 3 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 4 – Done! – Check!
– EOD (181/1394): 40 Knee Ins – Nice core exercise – Check!
– Distance: Added 6.20 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 2 (JUL 3) – Day 1343 of 2000
Distance: 12.50 + 10.30 = 22.80 (Around the World Run: 13443.94)
Cardio 1 (Mixed: Run/Steps) : 10.30 @ 143.25
Cardio 2 (Row): 5,000m – Pace: 2:11.4 – SPM: 23  – Total Time: 21:54.7 – HR: 144 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Sort of a weird workout day.  Had to split workout into two parts to accommodate trip to paint.
– DareBee Exercise-1: “Xpress Tone III”   – Day 2 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day – Done! – Check!
– EOD (180/1393): 50 Shoulder Taps – Nice core work – Check!
– Distance: Added 10.30 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 1 (JUL 2) – Day 1342 of 2000
Distance: 5.80 + 6.70 = 12.50 (Around the World Run: 13433.64)
Cardio 1 (Mixed: Run/Steps) : 6.70 @ 95.02
Cardio 2 (Row): 5,000m – Pace: 2:12.9 – SPM: 23  – Total Time: 22:09.7 – HR: 141 (172cm/77.11kg/M)  – Pace aim is – None
Summary: Pretty good push to get my workout in today.  I am feeling pretty tired from not getting a good night sleep; hope to remedy tonight.
– DareBee Exercise-1: “Xpress Tone III”   – Day – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day 2 – Done! – Check!
– EOD (179/1392): 30 Reverse Angels – Excellent back and core workout; just be careful not to hyper-extend – Check!
– Distance: Added 6.70 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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DAY 31 (JUL 1) – Day 1341 of 2000
Distance: 00.00 + 5.80 = 5.80 (Around the World Run: 13426.94)
Cardio 1 (Mixed: Run/Steps) : 5.80 @ 82.26
Cardio 2 (Row): 5,000m – Pace: 2:17.9 – SPM: 22  – Total Time: 22:59.7 – HR: 147 (172cm/77.11kg/M)  – Pace aim is – None
Summary: A pretty interesting workout day.  Straddling two workout section and month, the staple remains the biathlon.  I’ve upped the erg.
– DareBee Exercise-1: “Runner’s Prime”   – Day 31 – Done! – Check!
– DareBee Exercise-2: “Push Up & Squat Challenge” – Day – Done! – Check!
– EOD (178/1391): 2 Minute Side Shoulder Taps – A bit challenging to the shoulder – Check!
– Distance: Added 5.80 mi to my total on my way around the World. Rest: I will get 7.25 hours of sleep each night! Ciao!

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