Lethbridge, AB, Canada 
Forgot to log it right away, now I don't remember what I did.
Run
  • 18m
  • 2.30 kms
  • 07m 55s /KM

Lunchtime on a treadmill at the gym. Got the treadmill closest to the fan so it felt easier today. Weight machines and benches were busy so I used the pull up machine and then stretching.
HR: 150@6min., 155@12min., 162@18min., and 116 after 3min. cool down.

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

Evening swim lesson. Not sure of the exact distance but it should be at least this. Lots of kick and drill mixed in with full stroke swimming in 3 strokes, though I also got a length of fly in too.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    8
    8
    70
    70

Weight listed is the assist. I used a different set of handles for each set: 1st wider with palms facing more forward, 2nd mid width with palm facing each other, 3rd narrower with palms facing more backward.

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

Strength
  • 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.

Sport
  • 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).

Micawber's Training Log


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