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

Yoga class after work. Focus tonight was on twists.

Run
  • 18m
  • 2.30 kms
  • 07m 55s /KM

Treadmill at lunchtime, steady at 4.7mph, 0 incline. Weights and stretch after.
HR: 150@6min., 156@12min., 158@18min., and 114 after 3min. cool down.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    8
    8
    160
    160
  • SHOULDERS - Front DB raise
    2
    8
    8
    10
    10
  • SHOULDERS - Side DB raise
    2
    8
    8
    10
    10

Pull down weight is total, DB is per hand. Alternate front and side straight arm raise, moving weight between each at the top, ie. shoulder level. So one rep is: raise both to the front, swing to the sides, lower, raise to the sides, rotate front, lower.

Run
  • 15m
  • 1.90 kms
  • 07m 54s /KM

Treadmill at lunchtime, steady at 4.7mph, 0 incline. Just getting some easy running time in. HR: 156@6min., 165@12min., 165@15min., and 116 after 3 min. cool down.

HR is still coming in fairly high but recovery was slightly better today, maybe because of no faster intervals just all slow and steady. Weights and stretching after.

Strength
  • 12m

Weights after running. DB weight is per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Stretching included some inverted yoga stuff, and tried some inverted push-ups (8x) during the hand stand. Didn't lower very far but unlocked elbows and came down a few inches each time.

Strength
  • 12m

DB press weights are per hand, others are total. Alternated squat and deadlift reps using the same DBs.

Sport
  • Stationary Biking
  • 30m

Bike machine at the gym for lunchtime. Wieghts and stretching after.

Run
  • 15m
  • 1.90 kms
  • 07m 54s /KM

Gym treadmill at lunchtime. 4.7mph except for 1 minute at 6.0mph starting at minutes 9 and 12. HR was 156@6min., up to 168@10min., recovered to 162@12min., up to 170@13min., back to 164 by minute 15, and down to 118 after a 3 minute progressively slowing cool down. Sit-ups and stretching after.

Strength
  • 08m

  • EXERCISE

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

Sit-ups after running, 3x15 with the foot end of the board about a foot higher and hands behind head.

Micawber's Training Log


 January 2020 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
Time
  • April's totals
  • March's totals
  • 2020 totals
  • 2019 totals