Weight challenge + Workout goals: August 2010

Weight Challenge August  2010

Starting weight: 89.2 kg (196.6 lbs).
Target weight: 70 kg (154 lbs).

Weight on August 1st: 80.9 kg (178.3 lbs)
Weight on September 1st: 78.6 (173.2 lbs) lowest weight in 10 years, woohoo!

This months result: -2.3 kg (- 5 lbs)
Total loss: – 10.6 kg (23.3 lbs)

Fat percentage: 39.8 (last month 40.2)
Muscles percentage: 30.4 (last month 30.4)
BMI: 26.3 (last month 27.0)

Woohoo …………. need I say more?

The plan has worked, I’m very, very happy with this months result. I finished the 4 week plan I followed on Sunday and moved on to another plan from a different book for the month September. I have tracked 31 days in a row (except for the day we had a BBQ party) in August and will continue this in September. It’s to early to say I’m going to reach goal weight this time, first I have to see for myself how September will be going. But so far, so good.

Workout goals 2010, update August

I did reach the goal of 15 workouts this month. The kilometres/miles I didn’t reach probably because most runs in August were a struggle. Hopefully do better in September on this.

Workouts:

Number and time of workouts in July:  16 workouts, total time 10 hours and 2 minutes.
Number and time of workouts in August: 15 workouts, total time 9  hours and  27 minutes.
Goal August: 15 workouts

Goals for  September:

  • Watch my pace on every run.
  • Run at least 75K / 46.6 miles
  • At least 20 minutes of activity every day.

Syl’s September/October challenge:

Waist 88 cm / 34.6 inch
Hips 108 cm / 42.5 inch
Chest 105 cm / 41.3 inch
Upper arm 33 cm / 13 inch

Running goals:

  • Goal kilometres/miles in 2010: 900 K / 560 miles.
    Goal August: 75 K / 46.6 miles
    Total August: 57 K / 35.4 miles

    Total July: 76.9 K / 47.8 miles

    Total till 08/31: 376.4 K / 233.8 miles
    Total running time: 44 hours 22 minutes

  • Run a 5K < 35 minutes -> 34:06 on 12/13/2009
    Run a 5K < 32 minutes
    Run a 5K in about 30 minutes
  • Run a 10K < 1.15 -> 01:11:17 on 03/13/2010
    Run a 10K < 1.10
    Run a 10K < 1.05
    Run a 10K in about 1.00
  • Start training for a half marathon -> started on April 19th

12 months, 12 runs:
In 2010 I want to participate in a run every month.

Runs:
1. March 7, Trappenbergloop Huizen, 4K -> 00:26:51, 8.9 km/hour, 6:43/km.
2. March 28, Zandvoort Circuit Run, 5K -> 00:32:36, 9.2 km/hour, 6:31/km, new PR 5K.
3. April 18, Nike Ladies Run Hilversum, 10K ->01:13:49, 8.1 km/hour, 7:23/km, new PR 10K.
4. August 25, Emiclaerloop Amersfoort, 5K (actual 4.95K) -> 00:32:45, 9.1 km /hour, 6:37/km.
5. September 3, Vathorst Run Amersfoort, 6.6K
6. September 19, Dam tot Damloop Amsterdam, Ladies Run, 4 EM/6.4K
7. October 10, Hoge Veluweloop, 10K
8. November 5, Bergrace by night, 5.6K
9. November 21, Zevenheuvelenloop, 15K
10. December 4, St. Nicolaasloop, 10K
11. December 11, Koude Polderloop, 5K
12. December 31, Sylvestercross, 9K.

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13 responses to “Weight challenge + Workout goals: August 2010

  1. Congrats for this months result (I’m glad you well finished the previous plan). The nice images show that you’re reaching your goal 🙂
    On the running front, although you’ve reached the goal of 15 workouts this month, I hope you will run better in September.
    Regards

  2. What great results you had Fran – Congrats!
    Love the pictures you look great!
    Can’t wait for tomorrow!

  3. Woohoo Fran!!! Congratulations on hitting your lowest weight in a decade!!! So happy the diet plan worked for you – what wonderful news!!!

  4. YAY Fran. You had a fantastic month of September. You sure have a nice defined waist in these pictures. Looking good!

  5. WooHoo! Congrats on the new low weight – you look great, btw.

  6. I love doing a race a month. It gets you trying some races you wouldn’t ordinarily go for because it is all that is available.

  7. Great job on the progress last month – you look awesome, and I’m sure with Syl’s challenge you’re only gonna get better! 🙂

  8. You look wonderful – lowest weight in so many years? Congratulations. You have a very tiny waist!!

  9. GREAT JOB!!!! So glad August went so well! You look great!

  10. Hello there
    Finally logged on,….after the workout and shower.

    You sure have done so well this last month with counting calories. It really does work.
    I know September is going to be OUR month, we are going to see the results we want and deserve….
    You look so slim in that outfit….really!!!!

  11. Congrats on the results, you look in shape. I am sure you will reach all the planned goals.

  12. Proficiat!!! That is great!!! Keep doing what you’re doing – it’s working great!

  13. I can’t wait to see what this month brings us!! Glad to be doing something with you!!!

    What plan do you use with your phone that you gave me a code? Not sure but if it is something I can download I will look into it. Email me when you get a chance and let me know please.

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