Lethbridge, AB, Canada 
Run
  • 12m
  • 1.50 kms
  • 07m 55s /KM

Treadmill at lunchtime, steady at 4.7mph, 0 incline. Sit-ups and stretch after.
HR: 159@6min., 158@12min., and 113 after 3min. cool down.

Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Incline
    3
    15
    15
    0
    0

Sit-ups with the foot end of the board raised about a foot


**************************************
One leg balance during yoga classes doesn't seem as good as it has been years past. Tried to work on it after stretching at lunchtime by standing one foot on a bosu ball. It was shaky at first but after a few tries I was staying balanced for a bit. Muscles around the hip were getting quite fatigued though so I should probably try this more often.

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

Treadmill at lunchtime, steady at 4.7mph, 0 incline. Weights and stretch after.
HR: 166@6min., 161@12min., 161@18min., and 113 after 3min. cool down.
Not sure why the HR started so high and then settled down ...?

Strength
  • 15m

Incline DB weight is per hand, others are total. Did the extra DB presses on the last set; maybe time to try heavier. Alternated squat and deadlift reps using the same DBs.

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.

Micawber's Training Log


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