Day 204 (Sa, 110723) — Results for Week 29

Week in Review for Week 29. It was a good week all around with 6 consecutive days if IF + 5 days of SCD + 3 days of walking (including today) on a less-than-perfectly-healthy ankle.

Day Fast? SCD? Run? MCT?
Sunday Yes Yes No No
Monday Yes Yes ? No No
Tuesday Yes Yes Yes (3.10)
Wednesday Yes Yes* ? No No
Thursday Yes Yes No Yes (5.46) No
Friday Yes Yes No* ? No No
Saturday No No ? Yes (6.52) No

Results. How did it turn out?

Date Weight BF% BF #
Week 00: 110101 228.5 29.7 67.9
Week 28: 110716 200.5 25.0 50.1
Week 29: 110723 197.9 24.5 48.4
Δ from last -2.6 -0.5 -1.7
Δ from start -30.6 -5.2 -19.5

Not bad at all and a damn sight better than last week.  Nicely back below 200 as I stare into the abyss begin my 2 Week Diet Break.


This morning I picked up the pace a little and jogged (slower than my normal glacial pace but still faster than walking).

Silly me, at exactly 5.40 miles, I was watching traffic instead of where I was stepping and tweaked my ankle again. Darnit.

Luckily, it was already well-wrapped and I was able to get a bag of ice at a nearby convenience store. I sat for a while, iced it down, wrapped it even tighter, and walked slowly the last mile home.  Right now, it is elevated and on ice. I’ll try to stay off of it as much as possible for the rest of the day.

The heavy hands worked well, giving my arms a bit of a workout.  I also did 150 pushups and 30 dips to round things out.

Stats for today:

  • Distance: 6.52 mi
  • Duration: 1:33:52
  • Average Pace: 14.24 / mi
  • Average Speed: 4.17 mph
  • Calories Burned: 930
  • Elevation Climb: 338 ft


* Wednesday night I ate a little bit off-SCD: I had 4 pretzel M&Ms and a Dove dark chocolate square with a spoonful of all-natural no-sugar-added peanut butter. Not a big deal but I want to make sure this record of my journey is complete.  Friday night, I decided to have an extra Free Meal.

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