Lethbridge, AB, Canada 
Sport
  • Yoga
  • 1h 15m

Yoga class after work today. First class of the new decade. Instructor said the focus was on "hip openers" but it seemed like we did a bit of everything besides inversion. Sort of a "back from holidays" warm up.


****************************************
Took the lunch break off today to run errands.

Run
  • 16m
  • 2.30 kms
  • 06m 57s /KM

Lunchtime on a treadmill. I guess because it's been a while since I got on one, I inadvertently set the speed to 5.7mph instead of my customary 4.7mph. It felt harder but I figured it was just because I haven't been running much lately. I was starting to sweat more and finally clued in at about the 5 or 6 minute mark when my HR came in at 167. At 9 minutes, I turned the speed back to 4.7 and by the 12 minute mark HR was down to 164. By 15 minutes the HR was back up to 169 so I started cool down at 16 minutes. 3 minutes progressively slowing got the HR down to 128. Weights and stretching after.

Strength
  • 18m

Weights after running. DB weight is per hand, others are total. Tried the "skull crusher" before DB press, using one of the DB. Could have used a bigger weight but it's some of the same muscles as the press so I didn't want to overdo it. Alternated squat and deadlift reps using the same DBs.

Run
  • 18m
  • 2.00 kms
  • 09m /KM

Lunchtime and the treadmills were all occupied again. Went up to the 200m indoor track and alternated 1 lap walking and 1 lap running, five times. I wasn't really tracking my speed or time so I guessed to log something. I walked another lap to cool down but didn't count that. stretching afterward.

Strength
  • 10m

  • EXERCISE

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

Sit-ups after bike. Foot end raised about a foot, hands behind head.

Stretches after: yoga poses including free-standing pincha and hand-stand with heels against a wall. Almost inverted push-ups in the hand-stand again, 8x, elbows unlocked and lowering an inch or two. Added a few minutes of the stretch to strength, not all.

Sport
  • Stationary Biking
  • 20m

Lunchtime and the treadmills are all full, again. *sigh* Got on a bike at the gym for 20 minutes, mostly RPM high 90s and HR up to 140-ish but the last 2.5 minutes with RPM over 110 and HR up to mid-160s. Followed by sit-ups and stretching.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    8
    8
    70
    70
  • CHEST - Incline DB
    3
    8
    8
    40
    40
  • 1
    8
    8
    80
    80
  • LEGS - Leg Press, Single Leg
    3
    8
    8
    105
    105
  • LEGS - Romanian Deadlifts
    1
    8
    8
    80
    80

With the donation this evening, I skipped endurance work today as it can lower blood iron which they screen donors for. However, it's still busy at the gym these days so I had to use some different equipment sometimes during this lunchtime workout.

Pull up weight is the assist and I used a different set of handles for each set. DB press weight is per hand. Alternated reps of squat and deadlift using the same DBs. Then tried a leg press machine. A 45 lb plate on each side and the carriage must be 15 lbs at least. Started a couple pushes with both legs but that seemed too easy so I switched to using a single leg, repeating each set on the other leg too.

The stretching was a longer session than usual too. It included a variety of yoga poses as well as a handstand, against a wall, with half a dozen not quite inverted pushups; more like shoulder shrugs.


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Blood donation after work today.

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