Training Log Archive: kjaIn the 7 days ending Jan 9, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
| |||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||
Friday Jan 9, 2009 #
bike - wind trainer 1:15:00 [3]
Monday's bike - felt pretty good... made sure to ride before eating dinner as food still isn't my best friend.
Thursday Jan 8, 2009 #
walking warm up/down 10:00 [1]
WU - 5 min 3.0 mph - HR 89
WD - 5 min 2.5 mph - HR 1 min after - 124; 2 min after - 102; 5 min after - 97
WD - 5 min 2.5 mph - HR 1 min after - 124; 2 min after - 102; 5 min after - 97
run - treadmill 30:00 [3] 2.8 mi (10:42 / mi)
Finally back to moving! Did the scheduled run and strength today, felt good after the 3 days rest despite the lack of nutrition...
"increase effort a bit over aerobic pace" - didn't want to push it so I did 5.6 mph (10:42 min/mile) pace (all previous paces were 5.5 mph max)
HR monitor not working - dead battery maybe, so used the readers on the machine every 5 min
readings: 145; 150; 148; 148; 148; 150 avg: ~148
"increase effort a bit over aerobic pace" - didn't want to push it so I did 5.6 mph (10:42 min/mile) pace (all previous paces were 5.5 mph max)
HR monitor not working - dead battery maybe, so used the readers on the machine every 5 min
readings: 145; 150; 148; 148; 148; 150 avg: ~148
strength 45:00 [2]
Preacher curls: 22lb - 30 reps x 2 sets
Bench press: 15lb per hand - 30 reps x 2 sets
Hack Squat: 25lb each side - 30 reps x 2 sets
Flyes (pec dec): 26lb - neg sets with ~ 5 sec release; 30 reps x 2 sets
Oblique Twists (machine): 52lb - 30 reps each side; 50lb - 30 reps each side
Single leg squat w/ ball - 10 each leg; 15 each leg - balancing was extra hard today - might be due to slight dizziness from cold
Flat mat crunches: 40 reps x 2 sets
Bicycle crunches: 20 each side; 25 each side (probably not a good combination with oblique twists)
Ball Hamstring curl: 10 reps x 2 sets - hamstrings extra tight today (no stretching over past few days and not moving likely contributed).
Tired about 2/3 through the strength session, but overall exercises are starting to feel easier.
Bench press: 15lb per hand - 30 reps x 2 sets
Hack Squat: 25lb each side - 30 reps x 2 sets
Flyes (pec dec): 26lb - neg sets with ~ 5 sec release; 30 reps x 2 sets
Oblique Twists (machine): 52lb - 30 reps each side; 50lb - 30 reps each side
Single leg squat w/ ball - 10 each leg; 15 each leg - balancing was extra hard today - might be due to slight dizziness from cold
Flat mat crunches: 40 reps x 2 sets
Bicycle crunches: 20 each side; 25 each side (probably not a good combination with oblique twists)
Ball Hamstring curl: 10 reps x 2 sets - hamstrings extra tight today (no stretching over past few days and not moving likely contributed).
Tired about 2/3 through the strength session, but overall exercises are starting to feel easier.
Wednesday Jan 7, 2009 #
Note
(sick)
Tuesday Jan 6, 2009 #
Note
(sick)
Monday Jan 5, 2009 #
Note
(sick)
Sunday Jan 4, 2009 #
walking warm up/down 10:00 [1]
WU - 5 min: HR ~91
WD - 5 min: HR 1 min after ~125; 2 min after ~110; 5 min after ~100
Used the palm reader HR monitor on the mill today rather than chest strap.
WD - 5 min: HR 1 min after ~125; 2 min after ~110; 5 min after ~100
Used the palm reader HR monitor on the mill today rather than chest strap.
run - treadmill 45:00 [3]
5.5 mph pace (10:54 min/mile)
used machine's palm HR monitor every 5 min for readings:
141: 145: 142: 147: 149: 148: 149: 145: 155 (not sure about last reading)
average ~ 147
overall felt good and smooth - found myself falling into step / cadence with people on neighboring mills who landed heavier than I did.
used machine's palm HR monitor every 5 min for readings:
141: 145: 142: 147: 149: 148: 149: 145: 155 (not sure about last reading)
average ~ 147
overall felt good and smooth - found myself falling into step / cadence with people on neighboring mills who landed heavier than I did.
strength 50:00 [2]
Shoulder Press: 35lb - 30 reps x 2 sets
Incline Bench Press: 15lb per hand - 25 reps; 23 reps
Single Leg Ext: 22lb - 30 reps per leg x 2 sets
Single Leg Curl: 20lb - 30 reps per leg x 2 sets
Low back ext: body weight - 20 reps x 2 sets
Single calf raise: 110lb - 30 each leg; 28 each leg
Twists (machine): 50lb - 30 each side x 2 sets
Tricep Pulldowns: 15lb - 30 reps; 22 reps
Swiss Ball Crunches: 50 reps; 40 reps
Incline Bench Press: 15lb per hand - 25 reps; 23 reps
Single Leg Ext: 22lb - 30 reps per leg x 2 sets
Single Leg Curl: 20lb - 30 reps per leg x 2 sets
Low back ext: body weight - 20 reps x 2 sets
Single calf raise: 110lb - 30 each leg; 28 each leg
Twists (machine): 50lb - 30 each side x 2 sets
Tricep Pulldowns: 15lb - 30 reps; 22 reps
Swiss Ball Crunches: 50 reps; 40 reps
Saturday Jan 3, 2009 #
bike - wind trainer 1:15:00 [3]
Random gearing and cadences... legs felt sluggish today.