April 25th, 2008 at 12:30 pm
(Strength Training)
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Workout:
- Type: Strength Training
- Date: 04/25/2008
- Time: 12:30:00
- Total Time: 00:51:00.00
Hip machine:
Abductions - 50 @ 40 lbs
Glutes - 60 @ 70 lbs
Adducitons - 60 @ 50 lbs
60 side dips off step
60 step over & backs
15 ab solos with 5 lb ball
30 squat presses with 15 lb bar
60 each side, 30 back Roman chair extensions
15 each side twisting decline sit ups
2 sets of 15 squat rows @ 42.5 lbs
30 ham curls @ 30 lbs
Comments
April 23rd, 2008 at 7:45 am
(Run)
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This is my first ‘early’ morning run for me in a long time. It’s getting warmer, so I’ll be hopping out of bed early to get my run in more often. It was also my first even run with hill repeats. I was going to use a different hill, the one right at the end of mile one, but there was a loose dog on that side of the hill so I decided to move along even though he was probably harmless. So, I ended up with a couple smaller hills I was doing the repeats on, the 2nd one I couldn’t crest because there was an intersection in the way. Not the ideal scenario for hill repeats, but it’s fine for a start. And I certainly did feel that difficulty in my quads when you change so suddenly from pushing relatively hard uphill to jogging downhill.
Happy to start my day off with a run!
Workout:
- Type: Run
- Date: 04/23/2008
- Time: 07:45:00
- Total Time: 00:43:25.00
- Distance: 4.13 miles
- Average Pace: 10:30.47/mile
- Ascent: 488 ft
- Descent: 485 ft
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
10′ 46 |
+0′ 15 |
5.6 |
-0.1 |
+17 ft |
| 2 |
10′ 40 |
+0′ 09 |
5.6 |
-0.1 |
-30 ft |
| 3 |
10′ 38 |
+0′ 07 |
5.6 |
-0.1 |
+10 ft |
| 4 |
10′ 12 |
-0′ 19 |
5.9 |
+0.2 |
+37 ft |
| end |
9′ 19 |
-1′ 12 |
6.4 |
+0.7 |
-29 ft |
1 Comment
April 23rd, 2008 at 7:30 am
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/23/2008
- Time: 07:30:00
- Total Time: 00:10:00.00
Comments
April 22nd, 2008 at 5:45 pm
(Cycle)
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Part of this ride didn’t read, because we moved over to the school for a bit where the loop was too small for the GPS to really track. So, that’s why I slowed towards the end. I was going relatively easy, though, because I STILL feel my quads from Sunday’s activities.
Workout:
- Type: Cycle
- Date: 04/22/2008
- Time: 17:45:00
- Total Time: 00:40:33.00
- Distance: 6.3 miles
- Average Speed: 9.32 mph
- Max Speed: 22 mph
- Ascent: 511 ft
- Descent: 511 ft
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
6′ 04 |
-0′ 23 |
9.9 |
+0.6 |
+4 ft |
| 2 |
5′ 40 |
-0′ 47 |
10.6 |
+1.3 |
+3 ft |
| 3 |
5′ 39 |
-0′ 48 |
10.6 |
+1.3 |
0 ft |
| 4 |
6′ 30 |
+0′ 02 |
9.2 |
-0.1 |
+27 ft |
| 5 |
8′ 15 |
+1′ 47 |
7.3 |
-2.0 |
+3 ft |
| 6 |
6′ 33 |
+0′ 05 |
9.2 |
-0.1 |
-33 ft |
| end |
6′ 00 |
-0′ 27 |
10.0 |
+0.7 |
-3 ft |
Comments
April 22nd, 2008 at 3:00 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/22/2008
- Time: 15:00:00
- Total Time: 00:10:00.00
Comments
April 22nd, 2008 at 2:30 pm
(Strength Training)
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Little bit of PT, little bit of upper body.
Workout:
- Type: Strength Training
- Date: 04/22/2008
- Time: 14:30:00
- Total Time: 00:31:00.00
60 hip machine abductions @ 40 lbs
30 hip machine glutes @ 70 lbs
3 sets of 15 curls @ 15 lbs
3 sets of 15 overhead tricep presses @ 20 lbs
3 sets of 15 squat presses with 15 lbs bar
2 sets of 10 chest flys @ 50 lbs
2 sets of 10 reverse chest flys @ 40 lbs
3 sets of12 dual pulley rows @ 20 lbs each
Comments
April 21st, 2008 at 12:00 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/21/2008
- Time: 12:00:00
- Total Time: 00:10:00.00
Comments
April 21st, 2008 at 11:30 am
(Run)
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Yesterday with the crazy hills on the bike and the track club meeting has taken it’s toll! (In a good way.) I was very tired early last night, and slept in a little today. My quads have been sore today, so I did an easy recovery run today. I thought I was going a little slower than I was, but oh well. I’m rearranging my schedule this week to try and get in all the different workouts I am aiming for, and still have a rest day.
Workout:
- Type: Run
- Date: 04/21/2008
- Time: 11:30:00
- Total Time: 00:32:31.00
- Distance: 3.01 miles
- Average Pace: 10:48.65/mile
- Ascent: 285 ft
- Descent: 269 ft
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
10′ 44 |
-0′ 05 |
5.6 |
+0.0 |
+13 ft |
| 2 |
10′ 47 |
-0′ 02 |
5.6 |
+0.0 |
+16 ft |
| 3 |
10′ 49 |
+0′ 00 |
5.5 |
-0.0 |
-20 ft |
Comments
April 20th, 2008 at 5:00 pm
(Uncategorized)
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This isn’t an ultra-serious track club… it’s a small group of homeschoolers led by one of the parents, and two parents including me are participating along with our kiddos. The leading parent(s) both ran track or cross country in high school and college, I believe, so I am learning a lot here. It’s quite a different experience to run fast for short periods than the way I usually jog about town, enjoying the scenery. I could feel that my quads were being asked to work harder for more speed, but they were tired from my morning bike ride. Track club is more challenging than I thought it would be!
Workout:
- Type: Other
- Date: 04/20/2008
- Time: 17:00:00
- Total Time: 1:00:00.00
Included a 1/2 mile warm-up, stretching, some running drills, a jog to the restroom, 2 x 200’s, relay hand-off practice, and an actual relay run.
Comments
April 20th, 2008 at 4:50 pm
(Flexibility)
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Workout:
- Type: Flexibility
- Date: 04/20/2008
- Time: 16:50:00
- Total Time: 00:10:00.00
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