Lethbridge, AB, Canada 
Work team lunch today.
Hoped to work out later - didn't happen. :(
Run
  • 18m
  • 2.30 kms
  • 07m 55s /KM

Treadmill at home in the evening, steady at 4.7mph.
HR: 152@6min., 159@12min., 163@18min., and 117 after 3min. cool down run/walk.

Sport
  • Badminton
  • 30m

Badminton at lunchtime today.

Swim
  • 40m
  • 1200.00 meters
  • -----

Lunchtime, but for a change I went looking for the pool. Found it! It was still right where I left it a few months ago. I don't think the water was as happy to see me though because it just didn't seem as friendly as it used too. Oh well, I hope we can make up again, in time. ;)

Wasn't watching the clock at all today, just getting reacquainted with the water.
25m lanes.
100 fr swim, 100 flutter kick w/board, 100 fr swim, 100 IM
100 kicking as 25 each flutter, dolphin, flutter, whip
500 continuous fr swim, easy pace
100 kicking as 25 each flutter, dolphin, flutter, whip
100 fr pull w/buoy, pushed just a little harder on this one

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.

Micawber's Training Log


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