Lethbridge, AB, Canada 
Blood plasma donation
Run
  • 15m
  • 1.80 kms
  • 08m 20s /KM

Lunchtime run on the treadmill. 15 min.@ 4.5mph, HR: avg.150, peak 162
Followed by a short walking cool down, then some exercises.
Still using the Xero sandals too, the pair with the forefoot strap instead of the post between the toes.

Strength
  • 14m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Knee-Raise, Hanging
    2
    15
    15
    0
    0
  • ABS - Sit-Ups, Flat
    2
    15
    15
    0
    0
  • BACK - Assisted Pullups
    2
    5
    5
    0
    0
  • CORE - Pushups (FB)
    2
    15
    15
    0
    0
  • 2
    15
    15
    25
    25
  • 2
    10
    10
    0
    0

These were done in 2 circuits doing one set each of push ups, lunges, sit ups, squats, knee raise, and assisted pull ups. HR: avg.147, peak 164.

Run
  • 15m
  • 1.80 kms
  • 08m 20s /KM

Lunchtime run on the treadmill. 15 min.@ 4.5mph, HR: avg.148, peak 160
Followed by a short walking cool down, then some exercises.
Dialed the speed up just a bit. The HR was up a little but it seemed ok.

Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Knee-Raise, Hanging
    2
    15
    15
    0
    0
  • ABS - Sit-Ups, Flat
    2
    15
    15
    0
    0
  • BACK - Assisted Pullups
    2
    5
    5
    0
    0
  • CORE - Pushups (FB)
    2
    15
    15
    0
    0
  • 2
    15
    15
    25
    25
  • 2
    10
    10
    0
    0

These were done in 2 circuits doing one set each of push ups, lunges, sit ups, squats, knee raise, and assisted pull ups. HR: avg.149, peak 167.

Run
  • 15m
  • 1.60 kms
  • 09m 23s /KM

Lunchtime run on the treadmill. 15 min.@ 4mph = 1 mi. HR: avg.149, peak 156
Followed by a short walking cool down.

Tried using the Xero sandals with the thong between the big toe and the next. Mostly Ok but the left one seemed to turn a bit, might need adjusting.

Run
  • 15m
  • 1.60 kms
  • 09m 23s /KM

Lunchtime run on the treadmill. 15 min.@ 4mph = 1 mi. HR: avg.145, peak 155
Followed by a short walking cool down.
Wearing the Xero sandals again for this.

Micawber's Training Log


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