Lethbridge, AB, Canada 
Run
  • 15m
  • 1.90 kms
  • 07m 54s /KM

Treadmill at lunchtime, steady at 4.7mph, 0 incline. Just getting some easy running time in. HR: 156@6min., 165@12min., 165@15min., and 116 after 3 min. cool down.

HR is still coming in fairly high but recovery was slightly better today, maybe because of no faster intervals just all slow and steady. Weights and stretching after.

Strength
  • 12m

Weights after running. DB weight is per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Stretching included some inverted yoga stuff, and tried some inverted push-ups (8x) during the hand stand. Didn't lower very far but unlocked elbows and came down a few inches each time.

Strength
  • 12m

DB press weights are per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Sport
  • Stationary Biking
  • 30m

Bike machine at the gym for lunchtime. Wieghts and stretching after.

Run
  • 15m
  • 1.90 kms
  • 07m 54s /KM

Gym treadmill at lunchtime. 4.7mph except for 1 minute at 6.0mph starting at minutes 9 and 12. HR was 156@6min., up to 168@10min., recovered to 162@12min., up to 170@13min., back to 164 by minute 15, and down to 118 after a 3 minute progressively slowing cool down. Sit-ups and stretching after.

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    15
    15
    0
    0

Sit-ups after running, 3x15 with the foot end of the board about a foot higher and hands behind head.

Sport
  • Yoga
  • 1h 15m

Yoga class after work today. First class of the new decade. Instructor said the focus was on "hip openers" but it seemed like we did a bit of everything besides inversion. Sort of a "back from holidays" warm up.


****************************************
Took the lunch break off today to run errands.

Run
  • 16m
  • 2.30 kms
  • 06m 57s /KM

Lunchtime on a treadmill. I guess because it's been a while since I got on one, I inadvertently set the speed to 5.7mph instead of my customary 4.7mph. It felt harder but I figured it was just because I haven't been running much lately. I was starting to sweat more and finally clued in at about the 5 or 6 minute mark when my HR came in at 167. At 9 minutes, I turned the speed back to 4.7 and by the 12 minute mark HR was down to 164. By 15 minutes the HR was back up to 169 so I started cool down at 16 minutes. 3 minutes progressively slowing got the HR down to 128. Weights and stretching after.

Strength
  • 18m

Weights after running. DB weight is per hand, others are total. Tried the "skull crusher" before DB press, using one of the DB. Could have used a bigger weight but it's some of the same muscles as the press so I didn't want to overdo it. Alternated squat and deadlift reps using the same DBs.

Micawber's Training Log


 January 2020 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
Time
  • January's totals
  • December's totals
  • 2020 totals
  • 2019 totals