How To Do Averaging Over Multiple Days When You Have a Change In Schedule That Prevents Timely Weigh-Ins

Days 506 to 509

I am doing a 3-day average for the 3 days of this blog post because it is not possible to do consistent daily tracking.

I have a day trip on Friday that starts before my Thursday weigh-in time, so it’s not possible to even do the weigh-in. Further, I don’t have time to work out because I’ll be on a bus during the usual time and in a different town for a few hours.

Starting Weight For This Period: 78.3 kg

The process of averaging is simple. But you must have 2 things:

1. A starting weight for the multi-day tracking period;
2. An ending weigh-in taken at about the same time of day as the starting weigh-in.

Example:

Monday at 8 am: 100 kg
Thursday at 8 am: 101 kg

Now, take the total gained (or lost) and divide it by the number of days. It is 3 days in this example.

1 kg divided by 3 days is .33 kg of weight gain per day on average.

The disadvantage of averaging is that you can’t track daily records, such as the most weight gained or lost in a day or “what happened when I ate all those enchiladas on Tuesday.” Average results are less valuable for analyzing different exercise and diet choices, so I only recommend it when you have no other choice.

When you have to average days, it may affect your overall daily averages for tracking purposes. The important thing to remember, though, is that your system is only for you, anyway. My exact diet and my exact exercise routine is not going to work for someone else. So whether your results are scientifically perfectly accurate or not doesn’t really matter. What does matter is the overall result.

It’s not realistic for most people to follow the same exact schedule every single day. The important part is to not make excuses to get out of exercising or to make excuses that attempt to justify excessive cheating.

To avoid getting too far off your schedule, you may need to do an extra exercise session. I am possibly going to do one extra session this time, which is why I am opting for a 3-day average instead of averaging 2 days. The additional day gives me time to fit in that extra session to make up for the one I am missing on Friday morning. I am not sure yet when to do that session, but it will have to be on Friday or Saturday night.

The extra session I am talking about is not actually an extra one at all. It is a makeup session or workout. It is Saturday morning and I have still not done any workout. Because my foot appears to be feeling better, I think I will go ahead and give it a rest this morning. I will probably have to make this a 4-day average instead of a 3-day one. I do not recommend going over 2 or 3 days of averaging. However, this is a special case. If another 12 hours of rest can help my foot, then it’s well worth it.

Thursday (includes Friday morning): no exercise – 1 session behind
Friday (includes Sat. morning) – 2 sessions behind

On Saturday throughout the day, it will be important to control my diet. Things could potentially get way out of control here, as a reduction in exercise really needs a corresponding reduction in food intake. I probably can’t make up 2 sessions by Monday morning. That would take 4 sessions in less than 48 hours. So across a span of 4 days, it looks like one day will be classified as a break day.

Saturday morning weigh-in: 80.1 kg

This 80.1 kg is a large increase of 1.8 kg, but that is with no exercise at all so far over this averaging period. It’s misleading at this point due to the lack of exercise. So while the numbers look terrible now, they will improve.

Sunday morning weight: 79.8 kg

This result was a shock. I did not even work out yet but somehow lost weight over this 24-hour period. The only thing I can think of is that I had only one cup of yogurt. I did also refrain from eating one last snack, but I fully was expecting to gain some over this period. It looks like I am going to have to just stop eating yogurt for a while and see how things go. Of course, this one-day result does not prove anything. But I have been concerned for a while that .5 kg of yogurt per day might be too much. I’ll probably replace that with fresh fruits and vegetables or maybe oatmeal.

I am now on 3 days of break days in a row. The foot is thanking me, although I must admit it is still hurting some. It’s not going to be totally healed in the next 24 hours, but this time will hopefully make it easier to run when I start up again tomorrow. Also, not doing an extra workout will allow me to record 3 break days and one workout with my 4-day average. Finally, trying to do an extra run is normally fine, but it’s riskier when I am already battling injury. The unexpected weight loss this past 24 hours tips the scale in favor of not doing an extra workout. I’ll still have gained weight over this period, but it’s with a more rested foot.

Monday morning: 80.0 kg

Again, I had no yogurt and had a nominal weight gain of .2 kg before running. I ran this morning for 90 minutes and had a fairly average loss of 1.0 kg after running in the snow and wind the whole time. On the plus side, the sprain from last week is much less painful, and the nagging pain that started before that was also a little better.

So over the course of 4 days, I had 3 break days and one 90-minute run and gained .7 kg, from 78.3 to 79.0. All in all, that is better than I would have expected. It still shows that exercise is vital, though. The most surprising thing was actually losing weight from Saturday to Monday morning without exercise. That is when I ran out of yogurt. I am going to completely stop eating yogurt for at least a week and see how things go.

Final Weight Over This Period: 79.0 kg

Results Through Day 69

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5
Day 31 – 0 minutes – gained .3 kg – 78.5 to 78.8 (break day)
Day 32 – 89 minutes – lost .6 kg – 78.8 to 78.2
Day 33 – 90 minutes – broke even – 78.2 to 78.2
Day 34 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 35 – 90 minutes – gained .3 kg – 77.4 to 77.7
Day 36 – 90 minutes – lost .5 kg – 77.7 to 77.2
Day 37 – 80 minutes – gained .3 kg – 77.2 to 77.5
Day 38 – 90 minutes – gained .1 kg – 77.5 to 77.6
Day 39 – 90 minutes – lost .3 kg – 77.6 to 77.3
Day 40 – 90 minutes – lost .1 kg – 77.3 to 77.2
Day 41 – 90 minutes – gained .2 kg – 77.2 to 77.4
Day 42 – 60 minutes – gained .3 kg – 77.4 to 77.7
Day 43 – 87 minutes – lost .3 kg – 77.7 to 77.4
Day 44 – 90 minutes – gained .8 kg – 77.4 to 78.2
Day 45 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 46 – 50 minutes – gained .3 kg – 77.4 to 77.7
Day 47 – 86 minutes – lost .5 kg – 77.7 to 77.2
Day 48 – 90 minutes – lost .6 kg – 77.2 to 76.6
Day 49 – 86 minutes – gained .1 kg – 76.6 to 76.7
Day 50 – 89 minutes – gained .3 kg – 76.7 to 77.0
Day 51 – 90 minutes – broke even – 77.0 to 77.0
Day 52 – 90 minutes – broke even – 77.0 to 77.0
Day 53 – 70 minutes – gained .2 kg – 77.0 to 77.2
Day 54 – 90 minutes – lost .3 kg – 77.2 to 76.9
Day 55 – 90 minutes – gained .7 kg – 76.9 to 77.6
Day 56 – 90 minutes – gained .1 kg – 77.6 to 77.7
Day 57 – 90 minutes – gained .3 kg – 77.7 to 78.0
Day 58 – 60 minutes – lost .1 kg – 78.0 to 77.9
Day 59 – 90 minutes – broke even – 77.9 to 77.9
Day 60 – 86 minutes – broke even – 77.9 to 77.9
Day 61 – 45 minutes – gained .4 kg – 77.9 to 78.3
Day 62 – 90 minutes – gained .2 kg – 78.3 to 78.5 (partial cheat day)
Day 63 – 70 minutes – lost .4 kg 78.5 to 78.1
Day 64 – 90 minutes – gained .2 kg – 78.1 to 78.3 (calisthenics day instead of jogging)
Day 65 – 90 minutes – broke even – 78.3 to 78.3
Days 66 to 69 – 3 break days and 1 90-minute run – gained .7 kg (.175 avg.) – 78.3 to 79.0
gained 2.2 kg (5 cheat days, 3 partial cheat days, and 9 break days)
minutes saved from max of 90 – 1261
5125 minutes total
average run time – 74 minutes

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