My unRaid Server

Just building a new server for our media files. OS is unRaid 4.7. As I'm awaiting the Server case to come back into stock the components are currently sitting on the edge of the bar :-)

Due to the termperatures of the HDDs hitting > 40 degrees C during the pre-clear I've had to add some cooling :-)

The results of the cooling are HDD temperatures ranging from 30 to 34 degrees rather than 39 to 43 degrees.

August 30th 2010 Daily Update

First day of round 2 of P90X meant a new exercise! Some of the push up moves are real killers. My challenge for this week is to get back into consistency of exercising after last weeks limited success.

Morning

• none

Evening

• P90X Chest, Shoulders & Triceps: 370 kcal, 113/149 bpm, 45:34, 04:14, 00:00

Summary

Daily Total: 370 kcal
Monthly Total: 20,404 kcal

Week 35 Fitness Summary

Week 35 (August 23rd->August 29th) was the recovery week for the first round of P90X. So no weight lifting and exercise was more cardio based. However due to work and other reasons I struggled to complete the week, mostly due to time. I did manage to complete at least some cardio, a mix of P90X and elliptical trainer. Overall though my body went into the week very fatigued so the more restful week had probably helped overall.

Workout sessions this week: 8
Total HRM calories burnt: 2,478 kcal

Total time exercised: 3hrs 49 minutes

HR Zone 1 time: 1hrs 23 min
HR Zone 2 time: 1hrs 37 min
HR Zone 3 time: 0hrs 42 min

Weight loss: 0.6kg
Body fat loss: 0.5%

Weigh In - 29th August 2010: 75.2kg; 18.5%bf

Some further weight loss this week together with the first body fat reading below 19%. Looking good!

So for this week, I weigh 75.2kg and 18.5% body fat. I'd like to get below the 75.0 barrier this month however that could be tough with only a couple of days to go!

Total loss since 7th March 2010:
Weight: 10.3kg
Body fat: 6.9%

August 29th 2010 Daily Update

Morning

• Elliptical Sprint 8 reverse: 275 kcal, 150/161 bpm, 00:44, 08:32, 10:47

Evening

• None

Summary

Daily Total: 275 kcal
Monthly Total: 20,034 kcal

August 28th 2010 Daily Update

Morning

• Elliptical Sprint 8: 285 kcal, 153/164 bpm, 00:35, 05:52, 13:38

Evening

• Elliptical Sprint 8: 263 kcal, 146/160 bpm, 00:26, 14:50, 04:45

Summary

Daily Total: 548 kcal
Monthly Total: 19,759 kcal

August 27th 2010 Daily Update

Morning

• none

Evening

• Elliptical Core Synergistics: 470 kcal, 123/162 bpm, 37:51, 12:44, 01:44

Summary

Daily Total: 470 kcal
Monthly Total: 19,211 kcal

August 24th 2010 Daily Update

Morning

• Elliptical Sprint 8 reverse: 260 kcal, 144/154 bpm, 00:50, 17:54, 01:36

Evening

• Elliptical Core Synergistics: 420 kcal, 120/151 bpm, 36:39, 12:09, 00:00

Summary

Daily Total: 680 kcal
Monthly Total: 18,741 kcal

August 23rd 2010 Daily Update

Morning

• Elliptical Sprint 8 reverse: 274 kcal, 149/160 bpm, 00:47, 09:59, 09:25

Evening

• Elliptical Sprint 8: 231 kcal, 136/151 bpm, 04:55, 15:18, 00:00

Summary

Daily Total: 505 kcal
Monthly Total: 18,061 kcal

Week 34 Fitness Summary

Week 34 (August 16th->August 22nd) has been another challenging week with work encroaching. Overall I completed the P90X sessions, however not on the correct days, also the cardio suffered due to time constraints.

Workout sessions this week: 13
Total HRM calories burnt: 4,700 kcal

Total time exercised: 8hrs 48 minutes

HR Zone 1 time: 3hrs 42 min
HR Zone 2 time: 2hrs 42 min
HR Zone 3 time: 1hrs 15 min

Weight loss: 0.9kg
Body fat loss: 0.0%

August 22nd 2010 Daily Update

Sunday, the end of another week and a day where I need to catch up on my exercise. Aim for today is 2-3 cardio sessions, Yoga and then we'll see how time is going.



Morning


The morning started well, my elliptical kept an average heart rate of 155 for 20 minutes. That's a record for me I believe.

• Elliptical Sprint 8 reverse: 293 kcal, 155/164 bpm, 00:51, 01:36, 17:40

Evening

• P90X Yoga X: 374 kcal, 99/132 bpm, 52:47, 00:00, 00:00
• Elliptical Sprint 8: 262 kcal, 145/158 bpm, 02:58, 11:23, 05:49

Summary

Daily Total: 929 kcal
Monthly Total: 17,556 kcal

Weigh In - 22nd August 2010: 75.7kg; 19.0%bf

Last week's weigh-in showed a weight gain of 0.9kg. I'm happy to say that this week has removed that weight gain! Unsure if last week was a natural variation, or if work intruded upon my routine enough to ensure I gained some weight. 

So for this week, I weigh 75.7kg and 19.0% body fat. I'd like to get below the 75.0 barrier this month however that could be tough and this week is a less strenuous week with P90X. I'm happy to see my body fat has not crept up!


Total loss since 7th March 2010:
Weight: 9.7kg
Body fat: 6.4%

August 21st 2010 Daily Update

Legs & Back was today due to skipping Thursday. I'll complete Yoga and additional cardio tomorrow to get back on schedule. This will be the end of week 3 of the formal P90X routine and next week becomes an easier week in terms of less weights etc.

Morning

• Elliptical Sprint 8 reverse: 254 kcal, 143/155 bpm, 01:01, 17:36, 01:47

Evening

• P90X Legs & Back: 538 kcal, 124/155 bpm, 37:25, 19:06, 00:46
• Elliptical Sprint 8: 282 kcal, 152/162 bpm, 00:42, 07:10, 12:25

Summary

Daily Total: 1,074 kcal
Monthly Total: 16,627 kcal

August 20th 2010 Daily Update

Commitments meant Thursday didn't happen so my P90X has shifted by one day. I'll catch up at the weekend. Kenpo was today due to skipping Thursday.

Morning

• Elliptical Sprint 8 reverse: 274 kcal, 149/164 bpm, 00:49, 10:23, 08:49

Evening

• P90X Kenpo X: 557 kcal, 127/166 bpm, 18:42, 27:23, 05:25

Summary

Daily Total: 831 kcal
Monthly Total: 15,553 kcal

August 18th 2010 Daily Update

Morning

• Elliptical Sprint 8 reverse: 250 kcal, 142/151 bpm, 01:07, 19:05, 00:00

Evening

• P90X Shoulders & Arms: 280 kcal, 105/142 bpm, 47:55, 01:12, 00:00

Summary

Daily Total: 530 kcal
Monthly Total: 14,722 kcal

August 17th 2010 Daily Update

Morning

• Elliptical Sprint 8 reverse: 275 kcal, 149/160 bpm, 00:35, 11:34, 07:59

Afternoon

P90X Plyometrics: 686 kcal, 140/164 bpm, 14:06, 29:48, 14:08

Summary

Daily Total: 961 kcal
Monthly Total: 14,192 kcal

August 16th 2010 Daily Update

A start of a new week... slowly!

Morning

none

Evening

• P90X Chest & Back: 375 kcal, 114/150 bpm, 43:10, 05:55, 00:36

Summary


Daily Total: 375 kcal
Monthly Total: 13,231 kcal

Week 33 Fitness Summary

Week 33 (August 9th->August 15th) has seen a lot of variation on the weight each day. Overall I had 5 fewer exercise sessions than last week and burnt just over 1,500kcal less than last week. There is a slight discrepancy in the kcals recorded due to stopping the YogaX session after 25 minutes on the Saturday. On a positive note the ~3 hour difference in total time exercised compared to last week is almost all in Zone 1 or below zone.

Workout sessions this week: 14
Total HRM calories burnt: 4,992 kcal
Cardio HRM calories burnt: 1,643 kcal
P90X HRM calories burnt: 2,999 kcal

Total time exercised: 9hrs 32 minutes

HR Zone 1 time: 4hrs 18 min
HR Zone 2 time: 2hrs 43 min
HR Zone 3 time: 1hrs 18 min

Weight loss: -0.9kg
Body fat loss: 0.5%

Weigh In - 15th August 2010: 76.6kg; 19.0%bf

This week has seen my weight fluctuate up and down a lot, most likely due to getting out of my standard routine due to work commitments. At the end of the week the scales show I've gained 0.9kg but lost 0.5% body fat. I'll have to work on getting back into the routine this week and see what happens with the weight. Possibly I've put on some muscle and lost some body fat, or it could just be some natural variation. A little disheartening however overall I've still lost a lot of weight and body fat since March.

Total loss since 7th March 2010:
Weight: 8.9kg
Body fat: 6.4% 

August 15th 2010 Daily Update

Another day without as much exercise as I would have liked. Next week will need to be catch up time. I did however complete the P90X Yoga.

Morning

• Elliptical Sprint 8: 273 kcal, 149/160 bpm, 00:40, 09:41, 09:48

Afternoon

• P90X Yoga X: 334 kcal, 97/126 bpm, 51:27, 00:00, 00:00

Summary

Daily Total: 607 kcal
Monthly Total: 12,856 kcal