Final Run before Sunday’s Event - 0.6 hour - 07/31/2008
Treadmill run with incline at 2%. First mile I ran at 13:20/mile pace. The Second and Third mile I ran at 12:00/mile pace. The first and second mile I ran 4 minutes and walked 1 minute. No pains, no tweaks, stretched all the major muscles afterwards.
Workout:
- Type: Run
- Date: 07/31/2008
- Time: 06:43:00
- Total Time: 00:37:46.00
- Average Heart rate: 155
- Max Heart rate: 164
- Calories: 375
- Distance: 3 miles
- Average Pace: 12:34.72/mile
- Max Pace: 12:00/mile
Filed under: Run
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Treadmill Run - 0.8 hour - 07/30/2008
Set treadmill at 2% incline, 1st mile warm-up pace at 13:20/mile and miles 2-4 at 12:00/mile pace. I was a little tired - did not sleep enough - I ran 4 minutes and walked 1 minute for the entire workout, walked at 15:00/mile pace. No muscle or joint tweaks while running.
Workout:
- Type: Run
- Date: 07/30/2008
- Time: 06:34:00
- Total Time: 00:50:45.00
- Average Heart rate: 154
- Max Heart rate: 163
- Calories: 500
- Distance: 4 miles
- Average Pace: 12:41.1/mile
- Max Pace: 12:00/mile
Filed under: Run
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Strength Training - 1 hour - 07/29/2008
Focus Area: Back and Legs
Dead Lifts (FreeMotion machine – resistance 25-50 lb) - 6 sets (12 reps)
Dumbbell rows (6-20 lb) - 6 sets (10 reps)
Step Ups - 6 sets (6 reps per leg)
Lunges - 6 sets (6 reps per leg)
Squats - 6 sets (12 reps)
Combined with stretching.
Workout:
- Type: Strength Training
- Date: 07/29/2008
- Time: 06:30:00
- Total Time: 1:00:00.00
Filed under: Strength Training
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Treadmill Run - 1 hour - 07/28/2008
Treadmill set at 2% incline. Set pace at 13:20/mile for first mile and at 12:00/mile for the remaining 4 miles. I felt pretty fatigued so did a 4 minute run and 1 minute walk (at 15:00/mile) throughout the workout.
Workout:
- Type: Run
- Date: 07/28/2008
- Time: 18:52:00
- Total Time: 1:02:36.00
- Average Heart rate: 143
- Max Heart rate: 163
- Calories: 529
- Distance: 5 miles
- Average Pace: 12:31.57/mile
- Max Pace: 12:00/mile
Filed under: Run
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Spinning - 1 hour - 07/27/2008
Went to Spinning class this morning, I always have fun in group spin. Distance traveled - 16 miles.
Workout:
- Type: General Cardio
- Date: 07/27/2008
- Time: 10:00:00
- Total Time: 1:00:00.00
- Average Heart rate: 142
- Max Heart rate: 158
- Calories: 530
Filed under: General Cardio, spinning
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Run - 1.2 hours - 07/26/2008
Run was pretty uneventful. Was a beautiful sunny morning. Did get a little tired towards end but I did not want to use ‘fuel’ on this run and add unnecessary calories as I am not sure how my body is going to react to the reduced work-outs last week and those scheduled for next week.
Workout:
- Type: Run
- Date: 07/26/2008
- Time: 07:05:00
- Total Time: 1:14:09.00
- Average Heart rate: 160
- Max Heart rate: 178
- Calories: 793
- Distance: 6 miles
- Average Pace: 12:20.74/mile
- Ascent: 305 ft
- Descent: 302 ft
Filed under: Run
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Treadmill Run - 1 hour - 07/25/2008
Treadmill set at 2% incline; 1st mile I ran at 13:20/mile, 2nd mile at 12:45/mile and miles 3 to 5 at 12:00/mile. I took 4 one min walk breaks. The last 3 miles were a little hard, my energy was lagging, I should probably have eaten a piece of fruit before I left the house to go to the gym this morning.
Workout:
- Type: Run
- Date: 07/25/2008
- Time: 06:19:00
- Total Time: 1:02:56.00
- Average Heart rate: 155
- Max Heart rate: 166
- Calories: 632
- Distance: 5 miles
- Average Pace: 12:34.72/mile
- Max Pace: 12:00/mile
Filed under: Run
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Stairmaster - 0.8 hour - 07/24/2008
Speed Intervals - level 6 - 3.42 miles - 163 floors - ave 58 steps per min - ave 154 watts - ave 6.2 mets. This was just a ‘nice and easy’ workout. Took some time afterwards to stretch out some residual tightness in my legs.
Workout:
- Type: General Cardio
- Date: 07/24/2008
- Time: 06:25:00
- Total Time: 00:45:00.00
- Average Heart rate: 138
- Max Heart rate: 149
- Calories: 373
Filed under: General Cardio, Stairmaster
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Strength Training - 0.5 hour - 07/24/2008
Focus Area: Chest
Bench Press (45 lb) - 4 sets (12 reps)
Incline Press (8 - 15 lb) - 4 sets (6 reps)
Dumbbell Pullovers (15 - 22.5 lb) - 4 sets (12 reps)
Dumbbell Flyes (5 - 15 lb) - 4 sets (10 reps)
Workout:
- Type: Strength Training
- Date: 07/24/2008
- Time: 05:50:00
- Total Time: 00:30:00.00
Filed under: Strength Training
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Strength Training - 0.7 hour - 07/23/2008
Focus Area Shoulders
Lateral Raise (6 - 12 lb) - 4 sets (10 reps)
Front Raise (6 - 12 lb) - 4 sets (10 reps)
Rear Delta Raises (6 - 8 lb) - 4 sets (10 reps)
Upright Barbell row (20 - 25 lb) - 4 sets (10 reps)
Overhead Barbell Press (20 - 25 lb) - 4 sets (10 reps)
Shrugs (25 lb each hand) - 4 sets (10 reps)
Workout:
- Type: Strength Training
- Date: 07/23/2008
- Time: 21:00:00
- Total Time: 00:40:00.00
Filed under: Strength Training
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