weights 400 cal/hr  
  walk 3mph 6.0 cal/min  
  swim 0.23 cal/yd 215 lbs
    12.0 cal/min  
  stairs 18.0 cal/min  
Week Mon Tue Wed Thu Fri Sat Sun
  500 Level 8? 15   1000     Level 8? 15        
  300                        
  200                        
                weights 30         calories  
walk           walk 30 walk 30         60 walk 360  
stairs     15           15         30 stairs 540  
weights                 30         30 weights 200  
swim 1000       1000                 2000 swim 460 1560
  500 Level 10 20 9:10 500 Level 10 20 17:30 1000 Level 12 20    
  500     9:30 500     8:50 500 hr: 130?      
  500     9:30 500     8:50 500        
    weights 30 9:10 500 weights 30     weights 30     calories  
walk   walk 20                     20 walk 120  
stairs     20       20       20     60 stairs 900  
weights     30       30       30     90 weights 600  
swim 1500       2000       2000         5500 swim 1348 2968
warmup 300 forgot   Level 12 25 Thanksgiving easy 1500 Level 12 25    
3x500@10 1500 gym   easy           easy      
5x200@4 1000 shorts                      
4x50@1 200 sore neck, back weights 5         weights 30     calories  
walk       walk  15                 15 walk 90  
stairs         25           25     50 stairs 750  
weights         5           30     35 weights 233  
swim[1] 3000               1500       0 4500 swim 1103 2176
4 Nov swim 26 stairs 27 swim 28 stairs 29 swim 30   1   2
4x500@10:00 2000 warmup 5 9:00 500 warmup 5 8:45 500        
~8:30+ each Level 13 25 9:00 500 hr 150; 70rpm 25 10x100@1:50 1000        
felt great   felt great!   8:45 500 Level 12/13 6x50@1:00 300        
    570 cal     500 495cal   warmdown 200        
        tired at first then >> 16.5 cal/min            
    weights 45 better   weights 25         `  
        (little sleep)   weights: 2 ckts             calories  
walk                           0 walk 0  
stairs     30       30             60 stairs 1065  
weights     45       25             70 weights 467  
swim 2000       2000       2000         6000 swim 1470 3002
5 Dec   3 stairs 4 swim 5 stairs 6 swim 7 stairs 8   9
pool closed 1000 cal 64 wu 350 1030 cal 60 ~12:00 (talk) 500        
    Lvl 12, 67 rpm 4x200,4:00 800 hr: 145-155 ~46:00 2000 Willow Springs    
        4x100,2:00 400 Lvl 12   57:30 total          
        4x50,0:50 200 rpm: 67              
        4x25,0:30 100 felt strong!            
        wd 250                
        thought I did 90 laps! weights 30     weights   `   calories  
walk             30       60     90 walk 540  
stairs     64       60       0     124 stairs 2030  
weights             30       0     30 weights 200   target diff
swim         2100       2500         4600 swim 1104 3874 4174 (300)
6 Dec swim 10 stairs 11 swim 12 stairs 13 swim 14 stairs 15   16
1x2500 2500 55:13 55 1x500 500 30 2500 30  
44:03 total   1000   5x200@3:30 1000        
8:36 min/500 calories   25x50@50s 1250        
wd 250 18.11 cal/min total: 53:15          
    wts: 2x10              
    weights 30     weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs     55     30   30   115 stairs 2080  
weights     30     45   45   120 weights 800   target diff
swim 2750       2750       2500         8000 swim 1840 4720 4354 366
7 Dec swim 17 stairs 18 swim 19 stairs 20 swim 21 stairs 22 23
  2750 warmup 5 2750 warmup 5 2750 warmup 5  
    30   30   30  
               
    weights 45   weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs   35   35   35   105 stairs 1890  
weights   45   45   45   135 weights 900   target diff
swim 2750       2750       2750         8250 swim 1898 4688 4534 154
8 Dec XMAS 24 XMAS 25 stairs 26 stairs 27 stairs 28 stairs 29 30
      warmup 5 warmup 5 warmup 5 warmup 5  
      55 55 55 55  
pool closed this week            
      weights 45   weights 45   `   calories  
walk                           0 walk 0  
stairs     60 60 60 60   240 stairs 4320  
weights     45   45     90 weights 600   target diff
swim                           0 swim 0 4920 4534 386
9 Dec stairs 31 stairs 1 swim 2 stairs 3 swim 4 stairs 5 6
warmup 5 warmup 5 2500 warmup 5 2750 warmup 5  
  55 30   30   30  
               
    weights 45   weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs 60 35   35   35   165 stairs 2970  
weights   45   45   45   135 weights 900   target diff
swim         2500       2750         5250 swim 1208 5078 4534 544
10 Jan swim 7 stairs 8 swim 9 stairs 10 swim 11 stairs 12 13
  3000 warmup 5 3000 warmup 5 3000 warmup 5  
    30   30   30  
               
    weights 45   weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs   35   35   35   105 stairs 1890  
weights   45   45   45   135 weights 900   target diff
swim 3000       3000       3000         9000 swim 2070 4860 4714 146
[1]
A Randy Bozarth:
over did it.