Run
  • 46m 31s
  • 4.92 miles
  • 09m 27s /Mi

Warminster Park with Fred....a little fatigued

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
    4
    5
    25
    0
    0
  • BICEPS - BB Preacher
    3
    15
    15
    20
    25
  • BICEPS - Pulley Curls
    3
    15
    15
    25
    25
  • CHEST - Incline DB
    3
    15
    15
    15
    20
  • 3
    10
    10
    0
    0
  • SHOULDERS - Front BB Raise
    3
    15
    15
    25
    25
  • SHOULDERS - Shoulder Press - Machine
    3
    15
    15
    12
    12

Run #1
  • 30m
  • 3.10 miles
  • 09m 41s /Mi

gym

Run #2
  • 31m 53s
  • 2.00 miles
  • 15m 56s /Mi

walk after my run while I waited for Rusty

Run
  • 1h 00m
  • 6.20 miles
  • 09m 41s /Mi

speed day:
1mi w/u @ 10.0 pace
5x 800 @ 8.30 pace
0.5 mi in between each 800@ 10.0 pace
0.5mi c/d @ 10.0 pace
walk to end of hour (0.2)

this felt much better than the speed day last week....better to warm up more slowly!

Swim
  • 45m
  • 1500.00 yards
  • 03m /100 yards

nice to swim again....I just wish I had waited until tomorrow since my challenge is for 1500 yds swimming per week!

Sport
  • Martial Arts - Mixed
  • 1h 00m

karate - tough workout!....wearing my nice new belt

Run
  • 1h 45m
  • 10.50 miles
  • 10m /Mi

ran at gym due to windy, chilly weather.....time is not exact since I accidently pulled the emergency stop about 35 min into the workout....close enough!

Bike
  • 20m
  • 7.20 miles
  • 21.60 Mi/hr

bike after weights...planned to run, but no treamill available

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Hyperextensions
    3
    15
    15
    10
    10
  • BICEPS - Bent Bar Standing
    3
    15
    15
    30
    30
  • BICEPS - DB Preacher
    3
    15
    15
    20
    20
  • CHEST - Flies - Flat
    3
    15
    15
    10
    10
  • 3
    15
    15
    45
    60
  • 3
    15
    15
    30
    30
  • 3
    15
    15
    75
    115
  • LEGS - Squats
    3
    15
    15
    25
    25
  • SHOULDERS - Side DB raise
    3
    15
    15
    8
    8
Sport
  • Martial Arts - Mixed
  • 4h 00m

BLACK BELT EXTRAVAGANZA!!!....2ND DEGREE BLACK BELT!!

Run
  • 1h 00m
  • 6.27 miles
  • 09m 34s /Mi

yikes....this was very tough today....speed run
warm up x 1mi @ 9.30 min pace
2x 1600 @ 8 min pace with 0.5 mi recovery of running and walking in between
1x 800 @ 8 min pace with 0.5 mi recovery
1x 800 @ 8.30 min pace
0.75 mi c/d of walking and running

couldn't manage the third 1600 at the faster pace...

starrlinda's Training Log


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