Summary

This week was the best so far. I did my longest run to date (12km) and had a really good gym week lifting (approx. 20% more volume). My diabetes control is improving (thank you AAPS and exercise) and I have learned a lot digging though my data and through responses from the previous weeks question regarding carb sensitivity factor (CSF) being used to measure insulin sensitivity post exercise. I made some strides in my glucose management tool which also felt great.

After gym sensitivity increased to 115% directly post training, while my sensitivity was stable at 78% post my run.

Body Metrics

	Start	Week 1	Week 2	Week 3	Week 4
Weight (kilograms)	75.8	74	75	74.1	73.1
Body fat percentage (according to Samsung)		17.3%	17.8	*	*
Body fat percentage (according to the navy seal calculator)		15%	15%	14.8%	14%
Total volume

Exercise

	Week 1	Week 2	Week 3	Week 4
Distance (kilometres)	25.17	20.54	37.22	29.4
Activity (hours)	4.34	3.65	5.64	5.4

Nutrition

Diabetes

	Week 1	Week 2	Week 3	Week 4
Low (<3.9) (%)	0.9	0.6	3.5	1.6
In Range (3.9-7.8) (%)	75.3	74.7	71.9	78.9
High (>= 7.8) (%)	23.8	24.7	24.6	19.5
Standard deviation (SD)	1.3	1.7	1.7	1.5
Average (mmol/l)	6.8	7.0	6.7	6.5
A1c estimation (%)	5.9	6.0	5.8	5.7

Ideally I want to see a time-in-range (TIR – 3.9-7.8 mmol/l) exceeding 90% with an average in the low sixes and a standard deviation (SD) around one (1).