Lethbridge, AB, Canada 
Run
  • 15m
  • 1.60 kms
  • 09m 23s /KM

Another easy "recovery" run, 15 min.@ 4mph = 1 mi., HR: avg.146, peak 153.

Run
  • 30m
  • 3.20 kms
  • 09m 23s /KM

Lunchtime on the treadmill again. 30 min.@ 4mph = 2 mi., HR: avg.148, peak 160
I think the average HR is low as it looks like the recording dropped off for several minutes in the middle of the run.

Strength
  • 23m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    4
    40
    40
    0
    0
  • ABS - Marching from Bridge
    4
    20
    20
    0
    0
  • ABS - Sit-Ups, Flat
    4
    20
    20
    0
    0
  • BICEPS - DB Curls Alternating
    4
    10
    10
    25
    25
  • 4
    10
    10
    0
    0

Late evening: 4x (10 pushups, 20 situps, 20 marches, 10 DB curls, 40 bicycles)
Marching is from a bridge position (feet on floor, knees bent, straight line to shoulders on floor) and extending one leg out straight then the other for one rep.

The 3x per week goal is so we can space out these sessions, right? Oops.
I told my watch this was an "other" workout so it tracked HR and time. It actually took almost 23 minutes tonight. Maybe I underestimated the time for the last couple of sessions.
Anyway, HR: avg.123, and a peak of 147, so there was some effort involved.

Run
  • 15m
  • 1.60 kms
  • 09m 23s /KM

Treadmill at lunchtime. 15min.@ 4mph = 1mi. HR: avg.146, peak 153

Easy run, nothing fancy. I'm aiming, eventually, for a schedule I recall from years ago on slowtwitch.com where the weekly running total is divided into 10ths. On 3 days, run 1/10th easy for recovery. Mix in 2 days running 2/10ths with, perhaps, some quality running. Add 1 day running 3/10ths as a long run and rest on the remaining day. To start at least, the 1/10th is targeted at 15 minutes. I've forgotten the fellow's name who first proposed this.

Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    4
    40
    40
    0
    0
  • ABS - Marching from Bridge
    4
    20
    20
    0
    0
  • ABS - Sit-Ups, Flat
    4
    20
    20
    0
    0
  • BICEPS - DB Curls Alternating
    4
    10
    10
    25
    25
  • 4
    10
    10
    0
    0

Late evening: 4x (10 pushups, 20 situps, 20 marches, 10 DB curls, 40 bicycles)
Marching is from a bridge position (feet on floor, knees bent, straight line to shoulders on floor) and extending one leg out straight then the other for one rep.

The 3x per week goal is so we can space out these sessions, right? Oops. \o/ :D

Run
  • 30m
  • 3.30 kms
  • 09m 05s /KM

Lunchtime treadmill 30 minute run. I tried speeding up from 4mph to 4.4mph at the 15 minute mark, for 1 minute at a time, every second minute. So speeding up for 1 minute at 15, 17, 19, 21, 23, 25, and 27, and then finishing the rest at 4 mph. That adds about .1 km to my distance and gives a tiny bump to average speed. HR: avg.154, peak 163

The increase in speed didn't affect the HR much and didn't feel like much added stress. I'll wait a bit but the next time it might work better with shorter, much faster intervals and maybe more like a 1:2 work to recovery pace ratio.

Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    4
    40
    40
    0
    0
  • ABS - Marching from Bridge
    4
    20
    20
    0
    0
  • ABS - Sit-Ups, Flat
    4
    20
    20
    0
    0
  • BICEPS - DB Curls Alternating
    4
    10
    10
    25
    25
  • 4
    10
    10
    0
    0

Late evening: (10 pushups, 20 situps, 20 marches, 10 DB curls, 40 bicycles) x4
Marching is from a bridge position (feet on floor, knees bent, straight line to shoulders on floor) and extending one leg out straight then the other for one rep.

I push the pace this time but added the curls and got 4 cycles done in 22 minutes. The watch picked up a peak HR of 130 though I'm not sure it was sampling consistently since I didn't tell it this was a "workout".

Bike
  • 15m
  • 5.50 kms
  • 22.00 KM/hr

Lunchtime, starting with the road bike on a trainer. Bike computer still out so minimum distance just to log something, but the HR says I was pushing a bit. HR: avg. 134, peak 155

Straight to the treadmill after, only paused to swap shoes.

Run
  • 15m
  • 1.60 kms
  • 09m 23s /KM

Treadmill straight off the bike at lunchtime. 15 min.@ 4mph = 1 mi. Heart rate was already up from the bike ride so - HR: avg. 155, peak 164. The peak HR was pushed up during the last couple minutes when I focused on turnover. Counted 15 right foot steps in just under 10 seconds for 180 steps per minute.

Run
  • 30m
  • 3.20 kms
  • 09m 23s /KM

Later evening t-mill run, 30 min.@ 4mph = 2 mi. HR: avg. 154, peak 163

Micawber's Training Log


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