The Oracle of Apollo Snippets from the life of Apollo Lee

The 400m Air Squat

I decided to go for something a little different today. After my slow-burn hike early this afternoon, I headed out to the track to try circuits. This particular circuit consists of only two events—400 meters around the track and 20 air squats after each lap. The laps: running, walking, jogging, and combination (half walk, half jog). I wasn’t even really going for time. Still, I finished the timed portion in 17:05, which is not very good, but it’s a different kind of workout. I’m fairly sure I’ll be ridiculously sore tomorrow.

This circuit really had me sweating like a dog. I can’t believe how exhausted I was when I left the track and started the cool down walk home. Phew. Dayamn.

Today’s work:

  • Slow Burn Hike: 3.16 mi in 1:00:46 (49:57 in zone); HR 123 avg, 155 max; 575 cal (55%) => 316 cal fat
  • 400m Air Squat Circuit: 17:05 (3:27 in zone); HR 169 avg, 190 max; 284 cal (20%) => 57 cal fat
  • Warm / Cool Walks: 1.72 mi in 29:42 (24:17 in zone); HR 137 avg, 190 max; 336 cal (44%) => 149 cal fat
  • TODAY: 1:47:33 (1:17:41 in zone); HR 137 avg, 190 max; 1195 cal (44%) => 522 cal fat

The scale this morning indicated that I’m eight pounds lighter than I was three weeks ago.

Apollo’s Statistics

Height: 70 inches (1.778 m)
Weight: 188 pounds (85.26 kg)
BMI: 26.98 (-1.14) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

PT Test Alpha

Today was a heavy work day. Okay, it’s time for my 3 week APFT. Let’s see where I’m tracking. Here’s how the test works. In each event, you have two minutes to complete all the repetitions you can. For the run, you take as much time as you need to complete two miles. After the slow burn hike earlier today, I thought it was time for me to do the test. Ready? And… go!

PT Test Alpha

  • Sit Ups: 42 (APFT Score: 60)
  • Push Ups: 30 (APFT Score: 54) – required to pass: 36 (4 more)
  • Two mile run: 21:59 (APFT Score: 22) – required to pass: 17:42 (4:17 faster)
  • APFT Total: 136 (fail, but closer to pass than expected)

I really didn’t expect to score that highly. I can do better. First goal: APFT pass (60 – 60 – 60). Here we go!


Stomping Sunday

Today, I wanted to kick myself in the ass and use my momentum to burn some calories. Also, since it’s been three weeks since I got serious about getting in shape, I decided to administer myself a physical fitness test and see where I stack up on the APFT. First, the slow burn.

I had a few errands to run in downtown Sunnyvale, so I decided to do so on foot. Talking to relatives on the phone and shooting the breeze with friends makes the miles go by much faster. I tried to keep my heart rate in the light zone.

Hiking around Sunnyvale allowed me to step for 1:07:39, staying in the easy zone for 59:40. My heart rate averaged 121 (66%) and maxed at 139 (76%), which allowed me to burn 614 cal (55% fat) => 338 cal fat.

After that I administered myself a PT test, which I’ll save for another post. After the pushups, situps, two mile run, moderate zone walks to and from the track for my run, I burned a grand measured total of 1398 calories (573 of fat).

  1. Hike: 3.4361 mi in 1:07:59 (19:47 / mi, 3.03 mph avg); HR 121 (66%) avg, 136 (74%) max; 614 cal (55% fat); 338 fat cal
  2. Warm up for run: 1.72 mi in 33:25 (19:26 / mi, 3.07 mph avg); HR 140 (76%) avg, 158 (86%) max; 390 cal (45% fat); 176 fat cal
  3. Test Run India: 2.00 mi in 21:59 (11:00 / mi, 5.46 mph avg); HR 177 (96%) avg, 189 (103%) max; 394 cal (15% fat); 59 fat cal
  4. Total: 2:03:23 (1:31:26 in target zones); HR 136 (74%) avg, 189 (103%) max; 1398 cal (41% fat) => 573 fat cal

Whew, I’m exhausted. Onward!

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 189 pounds (85.73 kg)
BMI: 27.12 (-1.00) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Slow Burn Saturday

Woo! Weigh in this morning was 188.5 pounds. That’s 7.5 pounds since July 27. That’s three weeks ago. I’m losing, on average, about 2.5 pounds (or just over a kilogram) per week. Okay, time to keep on moving.

I had an errand or two to run in Sunnyvale this morning, so I decided to throw on my heavy hiking boots and make it a slow burn hike. First errand: Get some coffee and a bagel. I wanted to time a low heart rate walk, so that I can know for certain how long it takes me to walk to the Sunnyvale Caltrain Station (just in case I want to ride the train). It’s 1½ miles away and it took me just about half an hour. That’s about what I expected (mental note: leaving to catch the train means leave the house 45 minutes before the train you want to catch and you don’t have to miss it by 15 seconds anymore). From there, I headed over to Bean Scene for coffee, continued on to Cindy’s to trim my shaggy locks (okay, maybe just over a quarter inch of hair isn’t that shaggy, but whatever), and on to the bank. After that, I did a big loop that brought me home just about an hour later.

I didn’t pause my monitor while waiting for the crosswalk light, so my average speed is a little slower as a result. Here we go.

  • Distance: 4.8249 miles (7.7649 km)
  • Time: 1:40:02 (20:44 / mile – 2.8939 mph avg)
  • Heart Rate Max: 152 bpm (83%)
  • Heart Rate Avg: 126 bpm (68%)
  • Time in Heart Rate Zone (112 – 128 bpm): 1:07:25
  • Energy burned: 985 kCal (55% fat) => 542 kCal fat

After that, I did about an hour worth of moderate floor work (scrubbing and mopping a room in my house), which Traineo calls 346 kCal (let’s call it 50% fat). So today, I’ve burned a total of 1331 kCal (719 kCal fat). I just have to keep on pushing.


Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 188.5 lb (85.50 kg) [-7.5 lb]

BMI: 27.05 (-1.07) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]


Test Run Hotel

After scrambling to head home from Menlo Park, I got home in the nick of time, strapped on my monitor, and stepped over to the track. I’ve come to realize through some research lately, that when I push at the track, I spike the heart rate monitor because I’m out of shape. Someone asked me today, “You seem to have gained a lot of weight and you’re really out of shape. So, isn’t all this workout talk just a fantasy?” My response: “Fat old weak guy becomes lean, mean, and powerful by working hard.” I’m also being very careful not to injure myself in the opening months and build a habit of getting sore every day.

I monitored the warm up and the cool down walks home and count those toward my workout. Let’s talk about the run first, though. Today, I just really wanted to have a good run on the track, get my heart rate up, and post some times that have been faster than usual lately—not a lot faster, but just a little. On a quarter mile track, it’s easy to gauge your split speed by timing each lap. I just aimed to do my laps under three minutes each.

Recognizing that I always go over my target zone and frequently go over my max heart rate zone, I set my heart rate monitor to OwnZone Basic (65 – 85% MHR) and ran one mile around the track, drank from my water bottle and let my heart rate go from 180 back down to 150, then did the second mile.

  • Distance: 2.00 miles (3.2187 km)
  • Time: 22:08 (11:04 / mile – 5.42 mph avg)
  • Heart Rate Max: 194 bpm (105%)
  • Heart Rate Avg: 176 bpm (96%)
  • APFT Score for run: 20 (required to pass: 60 – 17:42)
  • Goal for August: 50 – 18:48 (3:20 faster)
  • Energy burned: 395 kCal (15% fat) => 59 kCal fat

The warm up and cool down involved walking to and from my house for a total distance of about 1.7 miles.

  • Distance: 1.67 miles (2.6876 km)
  • Time: 27:52 (16:41 / mile – 3.63 mph avg)
  • Heart Rate Max: 146 bpm (79%)
  • Heart Rate Avg: 133 bpm (72%)
  • Time in Heart Rate Zone (128 – 156 bpm): 24:36
  • Energy burned: 305 kCal (52% fat) => 159 kCal fat

And now for the weigh in. We’re getting closer and closer, but I’m still 25 pounds from my goal of 165 pounds.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 190.0 lb (86.18 kg) [-6.0 lb]
BMI: 27.26 (-0.86) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Par Course Alpha

My second workout of the day involved me walking over to Sunnyvale Middle School Park to pound on the par course and do a full circuit for the first time. I started my heart rate monitor leaving my house to include the warm up (walking there) and cool down (walking home) in my statistics. I set the monitor to OwnZone Basic (65 – 85% MHR).

The first apparatus is the step test, where you step up and down from an 8″ tall step for three minutes. My heart rate was 165 when I finished and a minute later I was back down to 130. According to the sign, I’m in beginner mode. That’s fine. I have some endurance, but I’m still pretty weak. The fourth apparatus is for pushups and situps. Unfortunately, the illustration shows a much different apparatus. So, I was able to do 7 pushups on their screwy bar. The apparatus was too narrow for the curl twist exercise, but I was able to do it anyway. Sadly, I didn’t have 5 pullups (I got 2) and some guy was hanging off the low bar, so I did some side bends, knee ups, and two pullups.

A number of the obstacles showed me how much work I need to do to build up my upper body. I’m quite sure that I’m going to be pretty sore tomorrow. I guess we’ll see.

Par Course Alpha (including warmup and cool down walks)

  • Time: 1:10:10
  • Heart Rate Max: 175 bpm (95%)
  • Heart Rate Avg: 142 bpm (77%)
  • Time in Heart Rate Zone (119 – 157 bpm): 52:50
  • Energy burned: 862 kCal (40% fat) => 345 kCal fat
  • Total Today: 1504 kCal (46% fat) => 697 kCal fat

Steadily improving in the weight front. This is encouraging. Here’s the weigh-in:

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 190.5 lb (86.41 kg) [-5.5 lb]
BMI: 27.33 (-0.79) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Strolling Sunnyvale

Since the Tuesday trainer session made me sore, I thought I’d try the first of today’s workouts (other than pushup/dip sets of 10 whenever I feel like it) as a very light intensity stroll. I also wanted to burn a lot of calories and have a significant percentage of them count. I figured out the issue with my heart rate monitor not picking up the signal (moisten the contacts, yo) and decided to stroll over to Peet’s and get some coffee.

I ended up walking over three miles (about 5 km) and really concentrated on keeping my heart rate lower than 128 bpm (my F6 beeps when I go over the target zone). The walk didn’t make me tired and I certainly won’t feel it tomorrow, but it was a good effort anyway—more for burning fat than building strength and endurance.

  • Distance: 3.2199 miles (5.1819 km)
  • Time: 1:05:46 (20:25 / mile – 2.9376 mph avg)
  • Heart Rate Max: 138 bpm (75%)
  • Heart Rate Avg: 125 bpm (68%)
  • Time in Heart Rate Zone (110 – 127 bpm): 52:50
  • Energy burned: 642 kCal (55% fat) => 353 kCal fat

That’s certainly interesting food for thought, no? That’s more fat calories burned on an hour walk at 3 miles an hour than in 45 minutes at hard intensity on the bicycle trainer. Later this afternoon, I think I’m going to burn some more calories away and time trial the par course nearby. I should be pretty sore tomorrow after all this, no?


Palo Alto and the Quarter Million Dollar Mistake

Dear Palo Alto:

I’m a big fan of your fair city. I have been since the first time I wandered around your downtown or hung out in Draper’s Music Center on California Avenue or rode my bike down Ellen Fletcher’s Bike Boulevard. You have your own utility company. Other than Middlefield Road and its non-existent bike lane, I like Palo Alto.

A little while ago, I decided to look through your brand new website to see if you had any parks in your beautiful town that had par courses in them. I also notice that you’ve been getting some universally negative press about it.

The other day, I was driving around and I noticed that they were even talking about it on KGO and an expert, who made remarkably similar arguments to those of Larry Magid (maybe he was the guest, actually), were scratching their heads about this new expensive horror show.

I have to say that the fact that so many people are talking about it and that your staff are dismissing their concerns with arguments that the users will like it once they learn to use it should raise many very tall red flags. I maybe misread the headline, but I thought it was Palo Alto, California, not some out-of-the-way place nearly empty of savvy internet users or web developers like, I don’t know, maybe Payette, Idaho (my hometown). Payette’s website looks like it does because that’s just good enough for Payette, a farming town on the edge of nowhere. Palo Alto, on the other hand, is the home of Hewlett Packard. There’s a university of some renown in close proximity.

I am really good at writing lists, so I’ll give you five reasons why your website is broken.

  1. Too much badly written code: You wouldn’t have noticed this, being city officials and not web geeks, but your site is huge. It really has no right to be that huge—I don’t mean it has lots of content, which it does, but there’s a lot of garbage to present that content. A web development team that knows about web standards (and no web consulting firm in 2007 has any swallowable excuse why they don’t — it’s REQUIRED knowledge) could build what your consulting company did in about 20% of the code base. In 2007, we don’t build layouts in tables, we don’t festoon our source code with inline Javascript, and we don’t require 162 kB for a layout that simple.
  2. The user interface is inconsistent and not well designed: The Javascript mouseover elements are erratic in some browsers. The graphical mouseover thing on the front page would have been really awesome if this site had been launched in 1998. The diffuse glow of Kai’s Power Tools and the subsequent shortcut in later versions of Photoshop is something everyone who has ever used the software even once can do. The subsections of the site are so laden with unnecessary code that there’s a visible lag between the time I click one of the top navigation headers and the display of the actual page. And just because some designer thought that the drab background was sexy doesn’t mean your senior citizens and visually impaired citizens will even be able to read the site.
  3. Your Accessibility Statement is total garbage: I like that someone there knew enough to cite Section 508 but they didn’t seem to know enough to adhere to the guidelines. Your vendor thought that the solution was to provide a “text only” experience, which might not even have been the solution 10 years ago (or it might have, depending on the circumstances). It is generally agreed by everyone in the web development community that it is certainly not the answer today in 2007.
  4. Open source solutions could have saved you money: Not only would you not have ended up with what you did end up with, you wouldn’t have to pay one proprietary vendor $25,000 a year to “maintain” the site. The sections of your website could have RSS Feeds that inform your citizens when something’s changed. Sections of your website could have some actual information on them, instead of links to articles deeper in. Given the popularity of local conferences in the technology industry that surrounds Palo Alto on all sides, I would estimate that there are probably as many people in the Bay Area, who could have deployed a more robust solution, as the total number of citizens of Palo Alto. Deploying these solutions cost money, yes, but a small tight group of professionals could have customized an open source CMS in a very short amount of time.
  5. Search and rendering are both slow: The search returns results that seem to be useless or unexpected. For example, if I search for parks, the first result, “Neighborhood Parks”, has one paragraph of information with no links to describe where the various parks are or links to other sections of the site that might have the information I’m looking for.

Naturally, your staff defends the site, since you spent so much money on it. It’s unlikely that you have the budget to get someone else to come in and rebuild your site. You need a strategist, someone who knows how to hire a web designer. Nobody wants to admit that they hired a Mickey Mouse outfit. At least whomever built your site has something sexy (they think) to add to their portfolio. Your citizens are really unhappy, though, judging from forum posts and blogs.

I think it’s pretty lame that the entire front page of your new web site is all about congratulating the team for the hard work that they put in to build this site. The responses of your staff or others speaking on your behalf about how the citizens will like the site once they get used to it—that’s an indication that the site was really badly done.

There’s no “wait till you learn how to use the site.” A firm worth $250,000 would have done usability testing, focus groups, and would have gone through numerous iterations. At least, in the real world among those of us who build web sites for a living for other people who know a little something about the web, we don’t get paid unless all of these ducks are in a row. We don’t invoice for sites like this until we’ve fixed the myriad problems I’ve gone on and on about in this post.

I really am a fan, I promise. I just think you spent too much money on a weak solution to a problem that wasn’t clearly defined. Try to do better next time.

(Hat tip for the Valleywag tip => Ozreiuosn.)

(Note: Yeah, I got a little long-winded. I started this post at 2:30 a.m.)


Test Run Golf

So, my heart rate monitor apparently has a mode called OwnZone. My friend, Aaron, pointed me to a resource about how to determine your individual max heart rate. I thought my Polar F6 heart rate monitor would allow me to calibrate specifically to my body.

Expected behavior: Exercise > Start(OwnZone); => 1 minute slow walk, 1 minute normal walk, 1 minute brisk walk, 1 minute slow jog, 1 minute run.

Actual behavior: Exercise > Start(OwnZone); => 1 minute slow walk, Okay, GO! What the hell? Stop, walk back to the starting line, try again. It never skipped to the next zone. It never calculated anything but the regular normal estimates for everyone. I can, apparently, run two miles nonstop with an average heart rate of 191 bpm (not very fast, mind you, but whatever). According to most of the people I asked, that’s supposed to give you a heart attack, or at the very least, make you puke up everything eaten on your side of the family since 1945.

Luckily, calibration times didn’t end up on my clicker. So, I took the first lap. It was 3:19, burning 49 calories (25% fat). I stopped, tried the OwnZone again and said “Screw it, I’m going.” Just to make sure I didn’t kill myself, I would take a lap at a 2½ – 3 minute pace, stop the clock, and rest until my heart rate dropped down to the zone (147 – 164 bpm), then go again. Maybe that’s cheating, but dammit, the heart rate monitor is showing me some numbers that should be making me wheeze. Looking at the numbers now, though, I can see that my methodology thus far has south of the border of the Republic of Mensa—many thousands of miles south of that border.

Just to check, I started a new session where I left my bottle walking home. I had to extrapolate some of the numbers because my wrist unit kept losing the chest strap.

  • Distance: 2.00 miles (3.2187 km)
  • Time: 21:29 (10:44 / mile – 4.59 mph avg)
  • Heart Rate Max: 193 bpm (105%)
  • Heart Rate Avg: 178 bpm (97%)
  • APFT Score for run: 25 (required to pass: 60 – 17:42)
  • Goal for August: 50 – 18:48 (2:41 faster)
  • Energy burned: 387 kCal (15% fat)

So, for all that effort and work, that run burned 59 calories of fat. Let’s take a look at the walk home.

  • Distance: 0.80 miles (1.2875 km)
  • Time: 15:35 (19:29 / mile – 3.08 mph avg)
  • Heart Rate Max: 149 bpm (81%)
  • Heart Rate Avg: 139 bpm (76%)
  • Time in Heart Rate Zone (128 – 147 bpm): 15:32
  • Energy burned: 188 kCal (60% fat) => 113 kCal

So, I burned more nearly twice as much fat on the walk home as I did pushing 190 bpm on the track. Time to rethink my strategy, stat.

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 191.5 lb (86.86 kg) [-4.5 lb]
BMI: 27.48 (-0.65) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Trainer Session Bravo

Yesterday, I spent 45 minutes on the trainer. Today, after a job interview in San Francisco, I came home for a short nap. Today’s track day, but that short nap turned into 2½ hours. I woke up at 7:30 and knew there wasn’t going to be enough time for me to get dressed down, walk to the track, run my two miles, and walk home without doing so in the dark.

I was Googling around and read an article about the Fat Burning Zone. In another resource, I learned that at 60% MHR, 80% of the calories you burn are from fat. At 80% MHR, 50% of the calories you burn are fat. So, I decided to try a long workout and stay in the “Light” zone (110 – 128 bpm). Since the day was lingering on and the light was fading, I hauled out my 2100, set it up, turned on my headphones and started my spin.

It doesn’t take a very fast spin to exceed 128 bpm. At a slow rate of speed, it feels really jerky if I don’t concentrate on my ride, but after a while I remembered one of the consequences of 9 months off the bike. Yesterday’s 45 minute continuous spin made my sit bones pretty sore. Bicycle seats are supposed to be stiff and they don’t make you sore if you’re used to them. I’m not used to mine. My hour workout turned into 30 minutes.

Today’s Numbers:

  • Time: 30:00
  • Time in Zone: 20:44
  • Heart Rate Max: 139 bpm (76%)
  • Heart Rate Avg: 126 bpm (68%)
  • Energy burned: 300 kCal (55% fat)

Comparing fat burns with previous recent training sessions:

  1. Run A: 445 cal (10% fat) = 45 cal fat
  2. Run B: 417 cal (10% fat) = 42 cal fat
  3. Run C: 446 cal (15% fat) = 67 cal fat
  4. Run D: 436 cal (15% fat) = 65 cal fat
  5. Run E: 484 cal (10% fat) = 48 cal fat
  6. Run F: 464 cal (10% fat) = 46 cal fat
  7. Trainer A: 716 cal (25% fat) = 179 cal fat
  8. Trainer B: 300 cal (55% fat) = 165 cal fat

So one of the sessions on the trainer burned more fat calories than any of the runs. I think that’s because I have such a hard time not going over my max heart rate. Tomorrow, I’m going to try three or four miles of walking around the track, in addition to walking to get lunch and coffee (instead of driving, as usual). Only the track miles count.

Weigh-in time!

Apollo’s Statistics
Height: 70 inches (1.778 m)
Weight: 191.5 lb (86.86 kg) [-4.5 lb]
BMI: 27.48 (-0.65) [Overweight]
Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

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