{"id":327,"date":"2013-02-14T21:23:36","date_gmt":"2013-02-14T21:23:36","guid":{"rendered":"http:\/\/www.cheezepie.com\/stream\/?p=327"},"modified":"2013-02-14T21:23:36","modified_gmt":"2013-02-14T21:23:36","slug":"2013-fitness-plan-day-4-week-6","status":"publish","type":"post","link":"http:\/\/www.cheezepie.com\/stream\/2013-fitness-plan-day-4-week-6\/","title":{"rendered":"2013 Fitness plan: Day 4 Week 6"},"content":{"rendered":"<p>Today I felt good waking up. I&#8217;ve been making an effort to have reasonably early nights this week. I think it&#8217;s paying off.<\/p>\n<p>This morning&#8217;s run started really well. I&#8217;d not intended to push for a good time, but by the time I&#8217;d covered the first 500 meters I realised that I&#8217;d settled into a comfortable pace that was a bit higher than what I&#8217;m used to. I didn&#8217;t manage to hold that pace for the whole 5km, but I&#8217;m happy that I&#8217;ve reached a point where I feel good running faster for at least some of the run.<\/p>\n<p>In the end I slowed quite a lot by the final 2km. I still covered the full 5km in 27 minutes and 1 second.<\/p>\n<p>Food today has been 100% slow carb accurate:<\/p>\n<ul>\n<li>breakfast was 3 eggs, spinach, salsa, an avocado and a mug of green tea<\/li>\n<li>I had 1 protein shake post run<\/li>\n<li>lunch was a bowl of veg and chickpea soup and a mug of green tea<\/li>\n<li>I had a second protein shake after my evening workout<\/li>\n<li>dinner was a salmon fillet and a big portion of boiled broccoli<\/li>\n<li>through the day I had 3 pints of water.<\/li>\n<\/ul>\n<p>When it came time to start this evening&#8217;s workout I really didn&#8217;t feel in the mood. I&#8217;m not sure why, I just didn&#8217;t fancy it. But, this being the final week of my experiment I forced myself to just get on with it. Which worked out really well:<\/p>\n<ul>\n<li>10 sets of 100 crunches<\/li>\n<li>10 sets of 20 kettle-bell swings with the 28kg bell<\/li>\n<li>10 sets of press ups doing 15 reps per set.<\/li>\n<\/ul>\n<p>That&#8217;s another 150 press ups in one workout. The final set I failed after 14 and had to rest for a little bit then do the final press. But, I&#8217;m getting closer to not having to have the pause&#8230;<\/p>\n<h3>Morning Measurements<\/h3>\n<p>Weight: <strong>94.3kg<\/strong> down 0.8kg since yesterday<br \/>\nBody Fat percentage: <strong>16.8%<\/strong> up 0.1% since yesterday<br \/>\nBMI: <strong>24.1<\/strong> down 0.1 since yesterday<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today I felt good waking up. I&#8217;ve been making an effort to have reasonably early nights this week. I think it&#8217;s paying off. This morning&#8217;s run started really well. I&#8217;d not intended to push for a good time, but by the time I&#8217;d covered the first 500 meters I realised that I&#8217;d settled into a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-327","post","type-post","status-publish","format-standard","hentry","category-words"],"_links":{"self":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/327","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/comments?post=327"}],"version-history":[{"count":0,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/327\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/media?parent=327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/categories?post=327"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/tags?post=327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}