16.5   weights 400 cal/hr  
  walk 3mph 6 cal/min  
  swim 0.245 cal/yd  
  stairs 17.75 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 533  
weights                 30         30 weights 200  
swim 1000       1000                 2000 swim 490 1583
  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 stairs 1   2
4x500@10:00 2000 warmup 5 9:00 500 warmup 5 8:45 500 warmup 5  
~8:30+ each   Level 13 25 9:00 500 hr 150; 70rpm 25 10x100@1:50 1000 hr150 25  
felt great   felt great!   8:45 500 Level 12/13 6x50@1:00 300 70 rpm    
    570 cal     500 495cal   warmdown 200    
        tired at first then >> 16.5 cal/min        
    weights 45 better   weights 25     weights 45 `  
        (little sleep) weights: 2 ckts         calories  
walk                           0 walk 0  
stairs     30       30     30   90 stairs 1598  
weights     45       25     45   115 weights 767  
swim 2000       2000       2000         6000 swim 1470 3834
5 Dec swim 3 stairs 4 swim 5 stairs 6 swim 7 stairs 8 9
  2250 warmup 5 2250 warmup 5 2250 warmup 5  
    30   30   30  
               
    weights 45   weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs   35   35   35   105 stairs 1864  
weights   45   45   45   135 weights 900  
swim 2250       2250       2250         6750 swim 1654 4418
6 Dec swim 10 stairs 11 swim 12 stairs 13 swim 14 stairs 15 16
  2500 warmup 5 2500 warmup 5 2500 warmup 5  
    30   30   30  
               
    weights 45   weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs   35   35   35   105 stairs 1864  
weights   45   45   45   135 weights 900  
swim 2500       2500       2500         7500 swim 1838 4601
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 1864  
weights   45   45   45   135 weights 900  
swim 2750       2750       2750         8250 swim 2021 4785
8 Dec XMAS 24 XMAS 25 swim 26 stairs 27 swim 28 stairs 29 30
      2750 warmup 5 2750 warmup 5  
        30   30  
               
        weights 45   weights 45 `   calories  
walk                           0 walk 0  
stairs       35   35   70 stairs 1243  
weights       45   45   90 weights 600  
swim         2750       2750         5500 swim 1348 3190
9 Dec swim 31 stairs 1 swim 2 stairs 3 swim 4 stairs 5 6
  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 1864  
weights   45   45   45   135 weights 900  
swim 2750       2750       2750         8250 swim 2021 4785
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 1864  
weights   45   45   45   135 weights 900  
swim 3000       3000       3000         9000 swim 2205 4969
[1]
A Randy Bozarth:
over did it.