Lethbridge, AB, Canada 
Run
  • 18m
  • 2.30 kms
  • 07m 55s /KM

Treadmill in the gym at lunchtime, steady at 4.7mph. Weights and stretching after.
HR: 152@6min., 160@12min., 164@18min., and 118 after 3min. cool down run/walk.

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    8
    8
    160
    160
  • CHEST - Flat Dumbell Press
    3
    8
    10
    40
    40
  • SHOULDERS - Front DB raise
    2
    8
    8
    12
    12
  • SHOULDERS - Side DB raise
    2
    8
    8
    12
    12

Pull down weight is total, the others are DB weight per hand. Tried to keep it a bit easier to save strength for yoga class after work, but it was feeling too easy so I pushed the chest press a couple extra reps on the last set. Then added in the shoulder stuff too. Combined shoulder so 1 rep was: front raise, swing arms to the side, lower, side raise, swing to the front, and lower.

Stretch included some yoga stuff. Pincha, then full hand stand and 10 inverted almost push ups in the hand stand. "Almost" because I'm still only lowering a couple inches each time. A bit more than a shrug though because the elbows are unlocked and bending me down.

Sport
  • Yoga
  • 1h 15m

Yoga class after work. Lots of balancing poses, though I needed to steady myself touching a nearby wall quite often.

Sport
  • Badminton
  • 30m

Badminton at lunchtime today.

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.

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.

Micawber's Training Log


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