Lethbridge, AB, Canada 
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    3
    15
    15
    0
    0
  • 1
    10
    10
    70
    70
  • 1
    10
    10
    40
    40
  • LEGS - Romanian Deadlifts
    1
    10
    10
    70
    70
  • SHOULDERS - Standing DB Press
    1
    10
    10
    40
    40

I've read that endurance training can deplete a body's iron level and with a donation later today I decided to just do some weights and stretching.

Sit-ups first, foot end of the board raised about a foot. Then a combination of lunges with a two handed DB curl and press in the middle of each lunge. Finally alternating squats with deadlifts. DB weights are total, so half that per hand. Stretching focused on core and twisting.


**********************************************
Blood donation after work today. I missed the significance of the date when I made this appointment but it's a good day to donate.

Run
  • 18m
  • 2.30 kms
  • 07m 46s /KM

Lunchtime on a treadmill at the gym. Weights and stretching after.
HR: 152@6min., 158@12min., 161@18min., and 114 after 3min. cool down.

Strength
  • 12m

DB weights are each hand, pull-down is total weight. Gassed out on the very last DB press.

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

I found all my gear and the pool this morning, and even remembered how to get across it a few times. I didn't track times today; just making sure it's not too much of a shock to any forgotten muscles. Bilateral breathing and flip turns throughout, except while I was trying to remember the proper IM turns. 25m format.
5x100 fr, easy pace with maybe 15 seconds rest between each
200 IM slow but getting some work in each stroke
100 flutter kick w/board
200 fr continuous but easy pace

Run
  • 18m
  • 2.30 kms
  • 07m 46s /KM

Treadmill run at lunchtime. Weights and stretch after. The treadmill started with a +.5 incline but I didn't notice until almost 5 minutes in. 0 incline after that.
HR: 159@6min., 164@12min., 167@18min., and 124 after 3 min. of cool down.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    12
    12
    140
    140
  • SHOULDERS - Alternate Seated DB Press (FB)
    3
    8
    10
    38
    38

DB weights are each hand, pull-down is total weight. All the incline benches were busy but I found one that had me sitting almost straight up. So instead of chest muscles it was actually more shoulders and I couldn't handle the usual DB weight as easily.

Sport
  • Elliptical Training
  • 30m

Out of town visiting today. Late evening on the elliptical to close the rings on my Apple watch. Got'er done!

Run
  • 18m
  • 2.30 kms
  • 07m 46s /KM

Lunchtime on a treadmill at the gym. Weights and stretching after.
HR: 156@6min., 159@12min., 162@18min., and 117 after 3min. cool down.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Cable High-to-Low Woodchoppers
    3
    15
    15
    20
    20

The equipment I usually use was all busy so I tried an exercise recommended on a dragon boating website. Since I haven't done this before, I just used the weight that happened to be on the cable already to see how it felt. I should have taken note of how much was on there but I think it was about 20lbs. Running short on time after this so I just went to the mats for some stretches.

Run
  • 18m
  • 2.30 kms
  • 07m 46s /KM

Lunchtime on a treadmill at the gym. Situps and stretching after. I bumped the speed from 4.7mph to 4.8mph. That's about 10sec per km or 15sec per mile quicker. Hardly worth noting but it caused a higher first HR reading even though I had the t-mill that's right in front of the cooling fan. That's usually good for a lower HR.
HR: 162@6min., 163@12min., 165@18min., and 117 after 3min. cool down.

Strength
  • 10m

  • EXERCISE

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

Foot end of the board was raised about 12 inches for the sit ups.

During the stretching, after my back and core were warmed up and loose, I did some inverted yoga poses ending with a hand stand. (Leaning against a wall; I'm not balanced enough for free standing yet) While in the hand stand, I was doing shoulder shrugs. Not quite inverted push ups but getting closer.

Micawber's Training Log


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