Lethbridge, AB, Canada 
Run
  • 18m
  • 2.30 kms
  • 07m 50s /KM

Treadmill at lunchtime. 4.7mph until 9 minutes then up to 5mph for 1 min out of every 3, so 1 min. faster at minutes 9, 12, & 15. Weights and stretching after.
HR: 155@6min., 158@12min., 160@18min., and 118 after 3 min. slowing cool down.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    10
    15
    0
    0
  • 3
    8
    8
    185
    185
  • CHEST - Incline DB
    3
    10
    12
    40
    40

Pull down weight is total, DB weights are per hand. Triceps were tiring during DB press, possibly from arm and shoulder heavy yoga last night? Gassed out on the last set of sit-ups too.

Run
  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Just some light stretching after.
HR: 155@6min., 156@12min., 159@18min., 159@24min., and 117 after cool down.

Sport
  • Yoga
  • 1h 15m

Yoga class after work. Included some inverted poses, building to handstand and wild thing.

Run
  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. I had the t-mill right in front of the big fan so that likely helped keep the HR down. Weights and stretching after.
HR: 144@6min., 149@12min., 149@18min., 152@24min., and 110 after cool down.

Strength
  • 12m

Pull down weight is total, DB weights are per hand.

Run
  • 15m
  • 1.90 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym, 4.7mph with 0 incline. Pull-ups and stretching after.
HR: 150@6min., 154@12min., 155@15min., and 110 after 3 min. gradual cool down.

Swim
  • 45m
  • 900.00 meters
  • -----

Evening swim lesson. Front crawl and breaststroke: kicking, drills, and swim. I snuck in a length of fly during the cool down.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    6
    8
    70
    70

Weight listed is the pull-up assist. Still has me lifting about 175. Low reps just to stay with it but save something for swimming this evening. Added a couple reps to the last set because it was feeling too easy.

Micawber's Training Log


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