Friday, June 21, 2019

Summer 2019 fitness goals

Welcome to the first day of Summer 2019! 

We’re going to have a great time here at Pierini Fitness chasing the latest round of our middle-aged man fitness, health and wellness goals.  If you read the previous post, you’ll learn of my previous goals and whether I achieved them.

Continuing with a season-timing theme of goals, Pierini Fitness will share his Summer 2019 fitness goals. He’ll train diligently to achieve them by the first day of Fall 2019.

Here they are:

Complete a 10k fun run at a 9:00 mile pace
As previously shared, Pierini Fitness will run the Wharf to Wharf 6-mile fun run next month, the last Sunday in July.  He’s training with his goal in mind and will share his results after the fun run.

Run one mile on a high school track in 7:30
An earlier attempt not that long ago at this fitness feat was clocked at 8:36. Pierini Fitness will concentrate his training for this goal after his fun run race. The goal time is much slower than when he would regularly run this distance at a 6-minute mile pace.

Complete 100 alternating pull-ups and chin-ups in 20 minutes
This is a carryover goal from Spring 2019 and one that was almost achieved but not quite.  His best time is 20:03 done earlier this week, close but not close enough.  This goal is now further refined to being able to complete the 100 count in sets of 5 rep minimums.  So, for example, 20 rounds of 5 reps would be the minimum getting the goal accomplished. 

Maintain bodyweight of 172-177 lbs. for 98 percent of Summer 2019 days
There are 94 days in Summer 2019 so to meet this goal, he needs to have a morning weigh-in weight in this range for at least 92 days.  Pierini Fitness weighed in at 172.1 lbs. yesterday, when this was composed.

Achieve 16 percent body fat
A recent DXA-Scan measured his body fat at 18.8 percent, so a 16 percent body fat is a challenging goal.  Keeping the same bodyweight of 172 lbs. will require gaining about four lbs. of muscle and losing the same in body fat.  Doing this while maintaining the same bodyweight is very challenging.  

A dozen plus years ago, last time at 16 percent?
Trim waist to 32 inches
This goal goes hand in hand with the 16 percent body fat goal.  Pierini Fitness has about 1.5 inches to taper.

My starting point a couple days ago
Bump VO2 Max to 46
Never a big tracker of his VO2 Max, Pierini Fitness now pays attention to it because his Garmin Forerunner 35 regularly calculates and updates it based on his fitness training activities.

VO2 Max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption measured during incremental exercise of increasing intensity.  The “V” is for volume, O2 is for “oxygen”.  VO2 Max is a measure of maximal oxygen consumption and, therefore, cardio-respiratory fitness and endurance capacity when exercising.

Pierini Fitness has a current VO2 Max reading that bounces back and forth between 43 and 44, ranking him in the top 10 percent for his age group.  The 46 goal means he has some work to do. 

There you go Pierini Fitness sports fans, my Summer 2019 fitness goals.

Pax Domini sit semper vobiscum

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