Attitude is Everything

Thursday - April 10

Run
  • 47m 31s
  • 4.90 miles
  • 09m 42s /Mi

great run with Fred at Warminster ....nice morning....it's getting warmer and lighter!

Sport
  • Martial Arts - Mixed
  • 1h 00m

sparring

Wednesday - April 9

Run
  • 29m 03s
  • 3.00 miles
  • 09m 41s /Mi

ran after weights....very fatigued today!

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    25
    25
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    25
    25
    0
    0
  • BICEPS - BB Preacher
    3
    15
    15
    25
    25
  • CHEST - Incline DB
    3
    15
    15
    15
    20
  • CHEST - Pushups
    3
    10
    10
    0
    0
  • SHOULDERS - Shoulder Press - Machine
    3
    15
    15
    10
    12
  • SHOULDERS - Upright Rows, Dumbbell
    3
    15
    15
    25
    25

Tuesday - April 8

Run
  • 1h 08m 03s
  • 7.00 miles
  • 09m 43s /Mi

speed day:
1 mi w/u @ 10.0 pace
4x1600 @ 8.34 pace
0.5 mi between @ 10.0 pace or less
0.5 mi c/d @ 10.0 pace

Monday - April 7

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    3
    15
    15
    45
    45
  • BACK - General
    3
    15
    15
    15
    20
  • BACK - Hyperextensions
    3
    15
    15
    10
    10
  • BACK - Pulldowns - Wide Grip
    3
    15
    15
    45
    60
  • BACK - Seated row
    3
    15
    15
    60
    60
Sport
  • Martial Arts - Mixed
  • 1h 00m

karate - good workout

attempted to run after lifting, but no treadmills available and several people waiting

Sunday - April 6

Run
  • 1h 27m 51s
  • 9.18 miles
  • 09m 34s /Mi

Perkiomen Trail with Fred in the drizzling rain....saw Phyllis L. running on the trail...I don't think I have seen her for about 5 yrs

Saturday - April 5

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    3
    15
    15
    45
    45
  • CHEST - Flies - Flat
    3
    15
    15
    10
    10
  • CHEST - Incline DB
    3
    15
    15
    15
    15
  • CHEST - Pushups
    3
    10
    10
    0
    0
  • SHOULDERS - General
    3
    15
    15
    20
    20
  • SHOULDERS - Shoulder Press - Machine
    3
    15
    15
    20
    30

shoulders general - lateral raise

Sport
  • Martial Arts - Mixed
  • 1h 45m

karate - grappling, sparring

Friday - April 4

Swim
  • 40m
  • 1500.00 yards
  • 02m 40s /100 yards

I didn't want to get up this morning....but I am a persistent pumpkin....so, I got up!

Run
  • 28m 23s
  • 3.00 miles
  • 09m 28s /Mi

ran at gym...I was hoping to run outside, but it has been raining on and off all day...

 Swimming 





    starrlinda's Training Log


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