Lethbridge, AB, Canada 
Run
  • 15m
  • 1.60 kms
  • 09m 23s /KM

Lunchtime run on the treadmill. 15 min.@ 4mph = 1 mi. HR: avg.145, peak 159
Followed by a short walking cool down.

Run
  • 15m
  • 1.70 kms
  • 08m 49s /KM

Lunchtime run on the treadmill. I tried adding a bit more speed, half the run at a slightly higher speed. The usual 4 mph to the 5 min. mark, then 7.5 minutes at 4.5 mph, and back to 4 for the rest.
HR: avg.149, peak 161. Followed by a short walking cool down and some exercises.

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.149, peak 166

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

Lunchtime run on the treadmill. 15 min.@ 4mph = 1 mi. HR: avg.142, peak 154
Followed by a short walking cool down, then some exercises.

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.145, peak 168

Run
  • 15m
  • 1.70 kms
  • 08m 49s /KM

Lunchtime run on the treadmill. I tried adding a bit more speed, half the run at a slightly higher speed. Sneaking up on it to make sure I don't have any problems. The usual 4 mph to the 5 min. mark, then 7.5 minutes at 4.5 mph, and back to 4 for the rest.
HR: avg.148, peak 161. Followed by a short walking cool down.

Micawber's Training Log


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