Lethbridge, AB, Canada 
Run
  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Weights and stretching after.
HR: 145@6min., 153@12min., 159@18min., 160@24min., and 122 after cool down.

Strength
  • 12m

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

Run
  • 12m
  • 1.50 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym, steady at 4.7 mph. Sit-ups and stretching after.
HR: 148@6min., 152@12 min., and 116 after 3 min. progressively slowing cool down.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    10
    10
    0
    0

Inclined sit-ups, foot end of the board raised about a foot and a half.

Sport
  • Yoga
  • 1h 15m

Yoga class after work. Twisting focus.

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

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Weights and stretching after.
HR: 152@6min., 156@12min., 160@18min., 161@24min., and 116 after cool down.

Strength
  • 15m

Pull down weight is total, DB weights are per hand. Tried the leg press machine but guessed at a weight to start with. Added 180, guessing the carriage is 20 lbs but I'll just record the weight I put on it.

Run
  • 12m
  • 1.50 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym, steady at 4.7 mph. Sit-ups and stretching after.
HR: 148@6min., 152@12 min., and 116 after 3 min. progressively slowing cool down.

Swim
  • 45m
  • 1000.00 meters
  • -----

Evening swim, "Adult stroke improvement" group lesson.
2x100 flutter kick w/board, 100 front + 100 back
4x50 backstroke drills, alternating 2kick pause per stroke and salute drill
4x50 breaststroke drills, alt breath every 2nd stroke and 2kick per stroke
6x50 alt backstroke and breast, as 25 fast + 25 easy
2x50 flutter kick, 1st fast, 2nd easy
Some treading water with egg-beater kick

Strength
  • 05m

  • EXERCISE

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

Inclined sit-ups, foot end of the board raised about a foot.

Micawber's Training Log


 October 2019 
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