Monster Drop of .8 KG When Everything Goes Right

Day 474

This here is a day where everything went right. If I knew how to bottle this day up and teach people how to do this at will, I could make millions. But ever since starting Pentamize tracking, there are two constant things I have noticed. I do lose or maintain if I find the right balance of diet and exercise. Second, I have no idea what is going to happen from one day to the next even though I have a good idea of the end result over time. But that end result could take weeks or months, depending on the particular objectives at a point in time.

One thing that my Pentamize tracking system cannot do is change the biological factors that cause results in weight loss and gain to go up and down on a daily basis. Maybe this is a good thing. It may just be that the human body needs to go up and down some as it regulates the various functions that keep us alive. So I don’t sweat it too much because I always seem to be maintaining my long-term goals.

Another thing I am still working on is getting a better understanding of why my diet has changed recently. There have been times when I seem to push up to a daily increase of 2.0 kg for an extended period of time. Yet, I have recently survived nicely on much lower daily increases. My maximum increase today was only about 1.0 kg, which was up from 78.2 to 79.2. Such a day virtually guarantees weight loss as long as I get in a decent exercise session.

Today was another 90-minute run, and it was a big factor. It was not just my diet that helped me. I was about 78.5 in the morning, so I was already only .3 kg over the day’s beginning weight. A monster day was guaranteed, but I figured on having a pretty low result of .8 kg of weight loss from the run since there wasn’t much extra to lose today, anyway. But even a slow run produced a weight loss of about 1.1 kg. I somehow dropped to 77.4 kg, and that was my final weight today. After a somewhat disappointing breakeven day yesterday, I charged back hard today and lost .8 kg. Both diet and exercise helped get this result. Unfortunately, most days just don’t go this well on both of the 2 major factors of diet and exercise. But I am used to that and know that my overall plan will yield the expected results over time.

It’s not even surprising now that I ended up having a bad day after today (I already know the results because I usually wait at least one extra day before publishing a blog post). Nonetheless, these swings are something you really must get used to for long-term success. Just keep in mind that all human beings have these ups and downs. It’s perfectly normal.

I am still working on getting down to 77.0 to have a full recovery from holiday cheat days in December and New Year’s. This was a huge step in that direction. I did have a hiccup tomorrow, but that is just a daily setback and not too surprising considering today’s fantastic results.

Results Through Day 34:

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

gained .6 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2456 minutes total
average run time – 72 minutes

Ate Too Much Late At Night; Why I Don’t Really Care

Day 473

This is turning out to be another interesting day, where my diet weight is lower in weight than expected. I am really not consciously eating much less, but maybe I am doing it without realizing it.

My max increase today was only about 1.1 kg, from 78.2 to about 79.3. Then, I was 79.2 and decided to do my run at night. All I needed was a slow run. I thought about running less than 90 minutes. But I am in recovery and would like to get down to 77.9 if possible.

It was freezing cold outside, but I got through a pretty average run. My heart rate was approximately 116 by the end of the session, and I didn’t run particularly hard at any time during the 90 minutes. I peed and dropped to 78.2.

Although I was running at night and finished at 10:45, my body was telling me to get some food. I don’t know if I would call that a mistake in this situation, although the general idea is that eating that late at night is thought to be a bad idea. In this case, though, it seems like my body was screaming to get more and actually needed it. So I was not going to starve.

Despite feeling the need to get some food in me regardless of the timing, eating that late at night seemed to have a negative effect on my daily weight result. I was probably about 78.6 to 78.8 at bedtime and was still 78.3 in the morning. That was at about 8:30 in the morning, with only 2 hours to go until the final daily weigh-in. What seemed like another great day last night has turned sour and may even show a weight gain. Still, I am not going to mind it that much if I can’t drop any more weight.

It’s now a good time to review why I don’t starve myself like some people resort to on a “diet.” First of all, I don’t really “diet” per se even though I use that word. I am just using that word in general to refer to what I eat and am certainly not talking about a specific diet. When I refer to a diet, I really mean moderation, not specific foods.

Sugar and carbohydrates are the things that I have learned to try to eat less of, and that has seemed to have a positive effect on my weight loss and maintenance. However, I certainly do not follow an Atkins or keto diet or anything of the sort. The reason for this is clear. I don’t hear people say that they stick to a diet, and the ones I hear talking about going on a diet are usually the ones who are overweight. This does not seem like a good idea. Would you cheat off of someone’s paper if you know he is a failing student? No, but you see the same people jumping on one fad diet after another. It’s a permanent lifestyle change that I want, and I don’t see how a rigid diet is going to be part of that. So moderation is my approach, and it has been working.

So although I ate too late last night and messed up today’s results, I still ate in relative moderation today overall. Thus, I am not feeling badly about this situation. It will all come back off by the end of this recovery period.

Over the next couple of hours, I dropped a little and pretty much broke even today. My final weight was about 78.2 kg, which was also today’s starting point. After a .6 kg weight loss yesterday, I don’t feel like moaning over a breakeven today that probably wasn’t better only because I ate a couple of hours too late due to uncontrollable scheduling. Let’s just move on to a better day tomorrow.

Results Through Day 33:

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

gained 1.4 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2366 minutes total
average run time – 72 minutes

Am I Getting Out Of Control With Too Many Break Days?

Day 472

It has reached the point where I feel that my routine is getting out of control. I have been patient with myself because break days are okay on a holiday like New Year’s Day. But too much is too much.

I have now had 4 break days in 5 days when my typical schedule is to have about one break day on average per month. Certainly, one could argue that one break day a month is not enough. But 4 break days out of the last 5 days is obviously not the answer to that.

Funnily enough, I have actually LOST WEIGHT over these days overall even though only one day had weight loss. I started at 79.5 kg on December 30 and am now 78.8 at the beginning of today. The way I lost weight was having a huge day of 1.3 kg and only a small weight gain on the other days.

Despite having lost weight over these 5 days, that does not mean I have been doing the right thing. Getting out of your usual routine can be okay in some situations. But the danger is not going back to that routine because you get lazy or at least lose some motivation.

To be 100% sure that I am going to run today, I have decided to do it tonight instead of in the morning. It’s time to get a 90-minute run in the books before I reach a possible point of no return (losing too much motivation to stat doing something again that I frankly still don’t like that much).

One unusual thing that has been happening the past few days is that I am gaining less throughout the day than expected. For some reason, this happened again today. I had a little more food than what I normally would by 6 in the evening, including a small frozen pizza. Yet, when checking weight, I was only 79.7 kg, which is .9 kg over today’s starting weight of 78.8. This is obviously a welcome change, but I cannot wrap my head around why this is happening. Is it a matter of losing more weight than usual as I come off of the cheat days? I don’t know, but the good thing about the Pentamize tracking system is that you don’t need to know exactly why you get the results that you get. You just need to know that your combination of diet and exercise is working.

Today’s workout plan is to go nice and slow since I have seen that a large weight loss from exercise is not necessary. Tracking goes both ways. It can tell you that you need to do more, but it can also tell you when it’s okay to slow down. I need to run for 90 minutes, but it need not be fast at all. The idea is to not be hungry at the end of this run. If I run slow and don’t eat afterwards, then I should be losing plenty of weight by the morning weigh-in.

I got down to 78.7 as a result of a pretty average running session. That dropped to 78.5 right away from hitting the bathroom. At that point, I was already under the day’s start of 78.8 kg. However, I needed a small meal and some water. That added approximately .3 kg.

My overnight results were not great. I finished in the morning at 78.2 kg. However, because of such a great result before sleeping, the .6 kg or so was still enough to lose .6 kg on the day. This was a big weight loss day, mainly due to a successful diet. The exercise and overnight results were not even that great.

Results Through Day 32:

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

gained 1.4 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2276 minutes total
average run time – 71 minutes

Another Break Day (4 in 5 Days), But Result Was Not So Bad

Day 471

I had another unplanned break day today, but the results were not as bad as usual. However, I want to explain the difference between an unplanned break day without tracking and an unplanned break day with Pentamize tracking.

Without belaboring the point too much here, I’ll say that the common advice of weighing yourself only once a week makes no sense at all to me unless someone has a serious psychological problem that dictates against more frequent weigh-ins. My Pentamize system is the opposite. I am tracking all the time, and that is exactly what let me know that today’s unplanned break was okay because the damage done was minimal. I can easily recover from a gain of only .3 kg.

I started out great on diet, and the day was good all day in terms of diet discipline. At the maximum, my weight had only increased about 1.4 kg, to about 79.9. That’s a solid number considering that my Danger Zone is at about an increase of 2.0 kg. If I had run for 90 minutes, this would have been another very big day of weight loss and the second big one in a row. But there is no need to rush here. This is not a race even though I have a lot of ground to make up to get back to the pre-holiday weight of 77.0.

What allowed me to take a break, though, is that I woke up and weighed in at 79.1 kg. That was .6 kg above my daily starting weight with about 2 to 3 hours to go before the final weigh-in. At that time, I was still planning on running for 90 minutes or at least close to it. But when I went outside to take care of some business, it was darn cold. I immediately felt like not running. And while I do have the money to go to the gym, I choose not to for various reasons. I am always running outside no matter how cold it is.

I decided that I might run later, but I went to the bathroom and weighed in at 78.8 kg. That was close enough to breakeven for me to decide on an unplanned break day. I can recover from that .3 kg easily.

To sum up today’s results, you can easily see that my tracking helped me make the decision to take a break. Without the tracking, would I have been .5 kg? 1.0 kg over with a hard recovery in the next few days? How are you supposed to know when you can take an unplanned break when you don’t weigh yourself to see where you are at? So tracking not only tells you when you need to work out. It can also tell you when it is okay to take a break. If being able to take an unplanned break is not enough incentive for you to start tracking the Pentamize way, then there is probably nothing else I can say to convince you.

Results Through Day 31:

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)

gained 2.0 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 613
2187 minutes total
average run time – 71 minutes

Monster 1.3 KG Weight Loss In One Day And Holiday Cheating Review

Day 470

Let me review a bit what has happened over the course of the 2017 year-end holidays. I have had more break days in this short period of time since starting. Yet, the weight gain that has occurred is less than I was expecting.

I just took 3 break days for New Year’s partying, and my weight increased by 1.9 kg. This was far less than expected and why I am feeling good about the upcoming recovery. However, the attempted recovery between Christmas cheating and New Year’s cheating was actually not so great. This is not that surprising, though, since I lost a great deal of discipline during that time. Even between Christmas Day and New Year’s, I took an additional break day, and the 26th was a partial cheat day.

I started at 77.0 kg before Christmas and shot up in one day to 78.7 kg. Then, I slowly recovered back down to 77.9 before the New Year’s Eve and New Year’s Day cheating. That portion of this holiday cheating period is pretty typical and not so surprising.

What has been surprisingly good is that I didn’t gain more since December 31 (including that cheat day). Yes, I have gained weight. But 3 break days in a row and only one 90-minute run, and I am at 78.5 kg after today, up from a start of 77.9 on December 30. That is only .6 kg over with only one exercise workout in 4 days. And that included 2 cheat days and a partial cheat day. I would have expected to be well more than 1 kg over at this point, and maybe even up to 2 kg over.

Today was a monster recovery day that took a big dent into getting back to the 77.9 I was on December 30. I lost a huge 1.3 kg, down from 79.8 to 78.5 kg. However, getting back down to 77.9 is only the first part of the holiday recovery since I was actually 77.0 before Christmas. At that point, I was .2 kg over my starting weight of 76.8 for the 100-day test.

Let me be clear, though. One lesson I have learned is to not rush a recovery or rush losing weight in general. This tends to get me down on an emotional and psychological and sometimes a physical level. I have 70 days left in my 100-day test, and that’s way more than enough time to recover. If things go well, I might even do that in a week or two. But if that is to happen, it should happen naturally instead of forcing it. At the same time, I am pretty used to going without break days for a long time. The recent days are an exception.

Lo and behold, I took another break day tomorrow (I am writing this blog post a little later, so I already know this). But I was able to do this because I was only .3 kg over after today’s huge loss of 1.3 kg. It was darn cold outside (right around freezing), so it seemed like the right time to take a break. On Day 472, though, I will definitely need to get back to a good run.

Results Through Day 30:

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

gained 1.7 kg (5 cheat days, 2 partial cheat days, and 5 break days)
minutes saved from max of 90 – 523
2187 minutes total
average run time – 73 minutes