Lethbridge, AB, Canada 
Sport
  • Badminton
  • 30m

Badminton at lunchtime. My badminton partner is back though forced to do shorter lunch sessions now. Not really playing the game, just volleying back and forth. Good thing we're not keeping score!

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

Lunchtime treadmill. Steady at 4.7mph with 1 minute at 5.2mph starting at minutes 10 and 13. Forgot HR numbers, but lower than yesterday.

Sport
  • Yoga
  • 1h 15m

Yoga class after work. Focus on deep breathing and moving with breath.

Run
  • 30m
  • 3.80 kms
  • 07m 55s /KM

Lunchtime treadmill run at the gym. Steady at 4.7mph, with no incline, for 30 minutes. Only time for a bit of stretching after. Not sure why the HR is so much higher and variable today.
HR every 6min.: 157, 166, 156, 160, 161, and after 3min. cool down: 120.

Swim
  • 30m
  • 1000.00 meters
  • -----

Short swim after work so I could avoid the rush hour at the federal election polls (it worked). Mostly fr but included a 200 IM and some kicking. Did a half dozen faster 50 fr focused on 6 beat kick.

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. Short on time so just stretching after. Note: the HR got up to 149 during the first faster interval but came back down. 150 in the second and up to 152 during the third interval but again came back down.
HR: 146@6min., 148@12min., 148@18min., and 108 after 3 min. slowing cool down.

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

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Pull downs and stretching after. HR much lower today. Either getting fitter or fatigued from poor sleep last night. Probably the latter.
HR: 146@6min., 148@12min., 150@18min., 154@24min., and 113 after cool down.

Swim
  • 45m
  • 1250.00 meters
  • -----

Evening "adult stroke improvement" swim class. Only a couple of us there tonight but coach spent most of his time with the weaker swimmer. Lots of kick. He wants me to work on a 6 beat kick with my front crawl stroke, though he didn't call it that. He didn't mention backstroke but I tried to use more kick there too. Also tried to smooth out br timing, something he mentioned last week.
200 kick w/board (100 flutter + 50 whip + 50 dolphin)
350 as: 50 fr + 75 ba + 100 br + 75 ba + 50 fr
350 as: 50 br + 75 ba + 100 fr + 75 ba + 50 br
200 flutter kick w/board, alt 25 fast, 25 easy
100 front crawl, focus on 6 beat kick
50 easy fr cool down
a bit of "egg beater" treading water

Strength
  • 05m

Attempting to save something for swimming tonight so I tried lighter weight with a few more reps. Then time was getting short and I went directly to a bit of stretching.

Micawber's Training Log


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