Day 172: Back On The Horse With a Workout Trifecta!

G’day,

What a turnaround from yesterday! Today I followed through on my training plans and did a strength workout, a HIIT run and a swim!

The one I was most pleased with was my HIIT run which consisted of four cycles of 4, 6, 9 and 12 km/hr on the treadmill. Even though it is still 4 km/hr below my all time best (from way back in 2009) it is most definitely my fastest HIIT for 10 years!

I think the longer runs of 5km are helping my ability to crank up my HIIT increments by 0.2 km/hr per session. The last two minutes on top speed is testing me, but I feel still have some gas left in the tank. I’ll keep the increments at 0.2 Km/hr until I hit a failure point on the last cycle.

Until tomorrow,

AJ

Real Time Accountability Log
Day 172 of 365 – Jan 28, 2022

Mission 2: Day 82 of 84

RTP Module

Y/N?

Points

1) Mindset (My Stand)

0.5

2) Motivation (PRW’s)

0.5

3) Goals (Visualisation)

0.5

4) Accountability (Scales)

0.5

5) Physique
  – Daily Acc. Picture (3 pts)
  – Training Complete? (1 pt)

3
1

6) Nutrition
  – Food Daily Picture (2 pts)
  – Drink Daily Picture (1 pt)

2
1

7) Real Time Wildcard
  – Minimum Steps 10k

1

Daily Accountability Score

DAS

10/10

Cumulative Acc. Score

CAS 

803/820

Cume. Acc. Percent Score

CAPS 

97.9%

Real Time Accountability – Day 172
Scales/Step Count/Run (Proof of Work)

Mission 2: Day 82 of 84 – Jan 28, 2022

Weight/Bodyfat

Step Count/5km Run

New Year’s Resolutions 2022

Start Doing:
Daily 5km run with morning mobility and stretching.

Stop Doing:
No more store bought softdrink, homemade only.

14 of 28 Days: 50%

24 of 28 Days: 85%

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