Lethbridge, AB, Canada 
  • 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 tretching after.
HR: 157@6min., 159@12min., 163@18min., 164@24min., and 126 after cool down.

  • 15m

Pull down weight is total, DB weights are per hand. Bumped the pull-down weight up for fewer reps. Using the same dumbbells, I started alternating squats with deadlifts but was running out of time so just a couple of short sets.

  • Yoga
  • 1h 15m

Yoga class after work. Lots of hip and hamstring stretches, working towards a Hanuman pose (front to back splits, supposedly from an epic mythical leap by the monkey god Hanuman).

  • 24m
  • 3.10 kms
  • 07m 55s /KM

Lunchtime treadmill run. Slowed it down to 4.7mph and ran for 24 min. before a three minute progressively slowing cool down. Stretching after. Same run as last Wed. but HR coming in higher?
HR: 152@6min., 158@12min., 162@18min., 168@24min., and 126 after cool down.

  • 18m
  • 2.30 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym. Just stretching after. Used a machine up by the track but it seems warmer up there or maybe it was the lack of a fan. Felt tougher than recent runs.
HR: 154@6min., 162@12min., 165@18min., and 120 after 3min. cool down.

  • 45m
  • 1000.00 meters
  • -----

Evening swim, group 'Adult stroke improvement' lesson. Lots of kicking and drills in front crawl, backstroke, and breaststroke. I snuck in a length of butterfly where the coach said we could pick our stroke. Guessed at the distance but it should be at least what I logged.

Micawber's Training Log

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