Friday - January 24

Run

24m
3.00 kms
07m 55s /KM

Treadmill at lunchtime, steady at 4.7mph, 0 incline. Stretch after.
HR: 150@6min., 155@12min., 157@18min., 160@24min., and 115 after 3min. cool down.

And today the HR posts lower than usual, for no apparent reason that I can see.

inspire me (0)

Thursday - January 23

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

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.

inspire me (0)

Wednesday - January 22

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

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Lateral pull-downs
3
8
8
160
160
CHEST - Incline DB
3
8
12
40
40
LEGS - 2 Leg Squats
1
8
8
80
80
LEGS - Romanian Deadlifts
1
8
8
80
80

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.

inspire me (1)

Tuesday - January 21

Sport

Yoga
1h 15m

Yoga class after work. Focus tonight was on twists.

inspire me (0)

Monday - January 20

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

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Lateral pull-downs
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.