back home and back to the gym today... had a good vacation and some good workouts w/ my family in North Carolina including some long runs and rides...

today i did 35 minutes of weights (chest/tri), 35 minutes of stairmaster (173 floors), and 40 minute of hard spin w/ intervals (average of 24 MPH)....

next

10 minute warm up on rowing machine
20 minutes of weights (squats, chest dips, bent over rows)
35 minute run (5.6 pace)
10 minute cool down on rowing machine
stretching

shoveling the walkway & driveway :)

I did a 25 minute run. Haven't the slightest clue what pace, just slow. LOL. I'm getting faster though!

3.25 miles on the elliptical and 1.25 miles on the treadmill.

Gender:	M F	Age:	13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99
Weight:	70 lbs 71 lbs 72 lbs 73 lbs 74 lbs 75 lbs 76 lbs 77 lbs 78 lbs 79 lbs 80 lbs 81 lbs 82 lbs 83 lbs 84 lbs 85 lbs 86 lbs 87 lbs 88 lbs 89 lbs 90 lbs 91 lbs 92 lbs 93 lbs 94 lbs 95 lbs 96 lbs 97 lbs 98 lbs 99 lbs 100 lbs 101 lbs 102 lbs 103 lbs 104 lbs 105 lbs 106 lbs 107 lbs 108 lbs 109 lbs 110 lbs 111 lbs 112 lbs 113 lbs 114 lbs 115 lbs 116 lbs 117 lbs 118 lbs 119 lbs 120 lbs 121 lbs 122 lbs 123 lbs 124 lbs 125 lbs 126 lbs 127 lbs 128 lbs 129 lbs 130 lbs 131 lbs 132 lbs 133 lbs 134 lbs 135 lbs 136 lbs 137 lbs 138 lbs 139 lbs 140 lbs 141 lbs 142 lbs 143 lbs 144 lbs 145 lbs 146 lbs 147 lbs 148 lbs 149 lbs 150 lbs 151 lbs 152 lbs 153 lbs 154 lbs 155 lbs 156 lbs 157 lbs 158 lbs 159 lbs 160 lbs 161 lbs 162 lbs 163 lbs 164 lbs 165 lbs 166 lbs 167 lbs 168 lbs 169 lbs 170 lbs 171 lbs 172 lbs 173 lbs 174 lbs 175 lbs 176 lbs 177 lbs 178 lbs 179 lbs 180 lbs 181 lbs 182 lbs 183 lbs 184 lbs 185 lbs 186 lbs 187 lbs 188 lbs 189 lbs 190 lbs 191 lbs 192 lbs 193 lbs 194 lbs 195 lbs 196 lbs 197 lbs 198 lbs 199 lbs 200 lbs 201 lbs 202 lbs 203 lbs 204 lbs 205 lbs 206 lbs 207 lbs 208 lbs 209 lbs 210 lbs 211 lbs 212 lbs 213 lbs 214 lbs 215 lbs 216 lbs 217 lbs 218 lbs 219 lbs 220 lbs 221 lbs 222 lbs 223 lbs 224 lbs 225 lbs 226 lbs 227 lbs 228 lbs 229 lbs 230 lbs 231 lbs 232 lbs 233 lbs 234 lbs 235 lbs 236 lbs 237 lbs 238 lbs 239 lbs 240 lbs 241 lbs 242 lbs 243 lbs 244 lbs 245 lbs 246 lbs 247 lbs 248 lbs 249 lbs 250 lbs 251 lbs 252 lbs 253 lbs 254 lbs 255 lbs 256 lbs 257 lbs 258 lbs 259 lbs 260 lbs 261 lbs 262 lbs 263 lbs 264 lbs 265 lbs 266 lbs 267 lbs 268 lbs 269 lbs 270 lbs 271 lbs 272 lbs 273 lbs 274 lbs 275 lbs 276 lbs 277 lbs 278 lbs 279 lbs 280 lbs 281 lbs 282 lbs 283 lbs 284 lbs 285 lbs 286 lbs 287 lbs 288 lbs 289 lbs 290 lbs 291 lbs 292 lbs 293 lbs 294 lbs 295 lbs 296 lbs 297 lbs 298 lbs 299 lbs 300 lbs 301 lbs 302 lbs 303 lbs 304 lbs 305 lbs 306 lbs 307 lbs 308 lbs 309 lbs 310 lbs 311 lbs 312 lbs 313 lbs 314 lbs 315 lbs 316 lbs 317 lbs 318 lbs 319 lbs 320 lbs 321 lbs 322 lbs 323 lbs 324 lbs 325 lbs 326 lbs 327 lbs 328 lbs 329 lbs 330 lbs 331 lbs 332 lbs 333 lbs 334 lbs 335 lbs 336 lbs 337 lbs 338 lbs 339 lbs 340 lbs 341 lbs 342 lbs 343 lbs 344 lbs 345 lbs 346 lbs 347 lbs 348 lbs 349 lbs	Height:	4' 0" 4' 1" 4' 2" 4' 3" 4' 4" 4' 5" 4' 6" 4' 7" 4' 8" 4' 9" 4' 10" 4' 11" 5' 0" 5' 1" 5' 2" 5' 3" 5' 4" 5' 5" 5' 6" 5' 7" 5' 8" 5' 9" 5' 10" 5' 11" 6' 0" 6' 1" 6' 2" 6' 3" 6' 4" 6' 5" 6' 6" 6' 7" 6' 8" 6' 9" 6' 10" 6' 11" 7' 0" 7' 1" 7' 2" 7' 3" 7' 4" 7' 5" 7' 6" 7' 7"

Enter Your Workout Data

Activity: (?)	Cycling Hiking Mt Biking Running Skating Swimming Walking
Time Taken:	: : (4:44:17)
# Laps:

Calculated Workout Stats

Lap Dist:	27.18miles	Total Dist:	27.18miles
Avg. Speed:	5.7mi/hr	Calories:	4186(?)
Avg. Pace:	10:30min/mi	Your BMI:	27.7(?)

Dan - I have a question for ya. I see how many calories you burn, How many calories do you eat a day?

Typically 4000-5000 cals a day... :)

WOW. I can't even imagine eating that many calories. I now this sounds totally nosey, but could you give me an idea of a day's food for you. I know I won't be up that darn high, but I'm wondering how much calories should I be getting in while training for my 32 miler. (I still can't wrap my mind around trying to do a 100 miler. You are one crazy man. LOL. That's okay though, we like crazy here.)

Here is a typical day:

Breakfast #1: 2 Whole Wheat Eggos with Lots of Peanut Butter made into a kind of sandwhich and an Erin Baker's Breakfast cookie (I won a year's supply at Ironman in Louisville) THEY ROCK!!!!

Breakfast #2: 50G Protein Shake, 2 Granola bars (Honey Nut Ones ) Thats actually 2 packs and 4 bars, a Banana

Morning Snack: Nuts, Beef Jerkey, Granola, peanut butter sandwich on wheat, hardboiled egg
 

Lunch: Grilled Chicken Breast, veggies, rice

Afternoon snack: Jerky, nuts, granola bars, fruit,

Dinner: Whatever my wife makes

Evening Snacks: Sugar Free Fudgesicles, rice cakes, fruit smoothie w/ 42G protein powder, nuts, granola, whatever.

I always try to eat some protien before bed... String cheese, milk, or a cassiene protein shake (Cassiene in slow digesting so it takes the evening to process the whole shake and you wake up feeling awesome)

Thanks Dan! I've never heard of Erin Baker's breakfast cookie. I'll have to google that. Do you use pre-package RTD protein drinks or do you use powder and put it in what ever shake flavor you feel like for that day? I'll also have to check out Cassiene shakes. I haven't really been doing a protein shake thing at all, but would love to find something I like to help boost the amount of protein I'm getting in everyday.