Lethbridge, AB, Canada 
Run
  • 18m
  • 2.30 kms
  • 07m 46s /KM

Lunchtime on a treadmill at the gym. Stretching after.
HR: 153@6min., 158@12min., 164@18min., and 123 after 3min. cool down.

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

Evening swim with a friend, 25m pool, though we took a few breaks relaxing in a hot pool too. Mostly fr but I did 4 x 100 IM as well.

Sport
  • Stationary Biking
  • 20m

Lunchtime on an exercise bike at the gym. I decided to switch it up because my legs were feeling a bit stressed in general and, yesterday and this morning, I think there was some DOMS from the squats and lunges on Wednesday. Just an easy spin; HR in the 115 to 120 range for the first 15 min. though it climbed to 130 by the end. RPM mostly 91~96. Stretching after.

Run
  • 12m
  • 1.50 kms
  • 07m 46s /KM

Lunchtime on a treadmill at the gym. Still at 4.8 mph. Weights and stretching after.
HR: 154@6min., 161@12min., and 118 after 3min. cool down.

Swim
  • 45m
  • 800.00 meters
  • -----

I enrolled in an evening swim class called "Adult stroke improvement". It's a fairly small class with only 4 of us showing up today though more are enrolled. So far it looks like I might be a bit more advanced than the rest but I'll see what the coach can come up with. He was just trying to see what we could do tonight and wasn't pushing too much either. We didn't do any big sets so it was hard to keep track of the distance and what's recorded here is a guess.

Strength
  • 12m

DB weights are each hand, pull-down is total weight.

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.

Micawber's Training Log


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