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

Treadmill at lunchtime. I briefly considered going outside since it's warmed up nicely but the same weather report also mentioned 60 km/hr wind so I stayed inside. Sit-ups and stretching after.
HR: 154@6min., 155@12min., 160@18min., and 116 after 3 min., progressive cool-down.

Strength
  • 05m

  • EXERCISE

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

The foot end of the board was raised about a foot. No added weight, knees bent, hands behind head.

Run
  • 24m
  • 3.00 kms
  • 07m 55s /KM

Treadmill run at lunchtime. Again, short on running this week but it felt ok and HR was good so stretched it to 24 minutes. Weights after but ran out of time for stretching.
HR: 151@6min., 154@12min., 151@18min., 157@24min., and 114 after 3min. cooldown.

Left Achilles tendon has been a bit tender the last few days. Not sure if running, easy, was a bad idea or just what it needs but it felt ok as long as I was careful about the toe-off.

Strength
  • 15m

Pull down weight is total, DB weight is per hand. Bumped up the pull down weight; harder but I think my form was still Ok. The weights were feeling comfortable so I added reps to the DB press. 9, 10, 11 reps. Followed with alternating squat and deadlift reps using the same DBs.

Strength
  • 10m

Pull down weight is total, DB weight is per hand.
The weights were feeling comfortable so I added reps to the DB press. 8, 9, 10 reps

Sport
  • Stationary Biking
  • 20m

Treadmills all full at lunchtime so I used the stationary bike. Weights and stretching after.

Sport
  • Badminton
  • 30m

Badminton at lunchtime.

Micawber's Training Log


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