Training Log Archive: jrockIn the 7 days ending Oct 20, 2013:
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Sunday Oct 20, 2013 #
8 AM
Weights (Legs and abs) 1:20:00 [3]
ahr:106 shoes: New Balance
Leg day. Week 3. 5 sets of 10
Leg extension 70 lbs
Dumbbell step ups 12.5 each hand
Front Weighted squats
Cable kickbacks 20 lbs
Curtsy lunges 12.5 each hand
Yowza!! My glutes and Hammies are so fatigued after yesterday's run and then today's leg workout.
Finished with 15 min abs. 3 sets of 1 min each
Boat pose
Plank
Russian twists
Vsit ups
Leg raises
Leg extension 70 lbs
Dumbbell step ups 12.5 each hand
Front Weighted squats
Cable kickbacks 20 lbs
Curtsy lunges 12.5 each hand
Yowza!! My glutes and Hammies are so fatigued after yesterday's run and then today's leg workout.
Finished with 15 min abs. 3 sets of 1 min each
Boat pose
Plank
Russian twists
Vsit ups
Leg raises
Saturday Oct 19, 2013 #
Weights (Chest, back and abs) 51:00 [3]
After run, took a shower and put back on workout clothes. Tired and didn't feel like it but I didn't want to do chest/back AND legs tomorrow.
10 min warm up on elliptical (barely moving...legs were tired from run.)
5 sets of 12 finished with abs. Ready for a cupcake cause this girl deserves a treat.
10 min warm up on elliptical (barely moving...legs were tired from run.)
5 sets of 12 finished with abs. Ready for a cupcake cause this girl deserves a treat.
11 AM
Run long 1:31:00 [3] 8.81 mi (10:20 / mi)
shoes: Brooks Trance Black
My run was deleted from my gps so I don't have specifics. Grrrr!!
I knew this run was going to be tougher today when I was out of breathe this morning playing hide and seek with the dog and my hr was 25bpm higher than it normally is walking up to the park. I decided I wouldn't look at my watch or hr and just go by rpe. Thus, it was a slow but fairly enjoyable run.
Ran up 40th, down 148th, up old Redmond road to Dairy Queen. Took left and ran all through bridal trails (love this part). Took left by Westminster and left on 140th. (This part hurt.). Right on 40th. Would have been tough but I focused on a runner ahead and decided I would try to close the gap. Caught her at the top. Booyay!! Ran down 40th and home.
Map my run said this would be exactly 9. Is that app ever correct? :
I knew this run was going to be tougher today when I was out of breathe this morning playing hide and seek with the dog and my hr was 25bpm higher than it normally is walking up to the park. I decided I wouldn't look at my watch or hr and just go by rpe. Thus, it was a slow but fairly enjoyable run.
Ran up 40th, down 148th, up old Redmond road to Dairy Queen. Took left and ran all through bridal trails (love this part). Took left by Westminster and left on 140th. (This part hurt.). Right on 40th. Would have been tough but I focused on a runner ahead and decided I would try to close the gap. Caught her at the top. Booyay!! Ran down 40th and home.
Map my run said this would be exactly 9. Is that app ever correct? :
Friday Oct 18, 2013 #
12 PM
Weights (Biceps, Triceps, Shoulder) 45:00 [3]
ahr:115 shoes: New Balance
10 minute warm up on the eliptical
5 sets of 12 - medium weight
Bicep Curls close grip hands close together - 30 lbs
tricep kickbacks - 15 lbs (could have went heavier)
Cable rope overhead tricep extension 30 lbs
Spicer Curl w/ barbell (seated)- 30lbs
Abs:
3 sets of 25 each
flutter kicks
reverse crunches
straight leg
side oblique
Oblique curls on stand - 2 sets of 15 each side
5 sets of 12 - medium weight
Bicep Curls close grip hands close together - 30 lbs
tricep kickbacks - 15 lbs (could have went heavier)
Cable rope overhead tricep extension 30 lbs
Spicer Curl w/ barbell (seated)- 30lbs
Abs:
3 sets of 25 each
flutter kicks
reverse crunches
straight leg
side oblique
Oblique curls on stand - 2 sets of 15 each side
1 PM
Unspecified (Tabata) 20:00 [3]
ahr:134
First time doing Tabata at the gym...I liked it. Fast and challenging. Just need to figure out my phone app and the timing...
4x @ 20 seconds with 10 second rest in between
Jumping Jacks
Mountain Climbers
Plank Jacks
Jumping squats
Plank with right leg raises
Plank with left leg raises
Burpees
4x @ 20 seconds with 10 second rest in between
Jumping Jacks
Mountain Climbers
Plank Jacks
Jumping squats
Plank with right leg raises
Plank with left leg raises
Burpees
Thursday Oct 17, 2013 #
Run (East Lake Sammy) 28:33 [3] 3.0 mi (9:31 / mi)
ahr:165 shoes: Brooks Trance Black
Ran on trail with Milo after his blood draw. Crazy how much faster I feel when not on the dread mill. We did have to stop a few times...poop, potty, sniff a dogs butt, drink in the lake. GPS stopped during that time but I got a second to recharge.
Mile 1: 10:00
Mile 2: 9:12
Mile 3: 9:18
Hr is a guess. Didn't wear a hr monitor.
Mile 1: 10:00
Mile 2: 9:12
Mile 3: 9:18
Hr is a guess. Didn't wear a hr monitor.
6 AM
Hot Yoga (Gunnar) 1:00:00 [3]
Needed a mental, physical and emotional reset. It's been over a week since I've practiced. . I can tell shoulders and hips are a lot tighter.
Tough to turn off my mind. Just tried to focus on breathing. I could tell throughout my practice the transformation that was happening. It's like when you go in for a massage your muscles and body are tense and uptight. Except yoga happens on the inside, mental and emotional. You start class anxious and tense and you leave completely at peace and weightless.
Tough to turn off my mind. Just tried to focus on breathing. I could tell throughout my practice the transformation that was happening. It's like when you go in for a massage your muscles and body are tense and uptight. Except yoga happens on the inside, mental and emotional. You start class anxious and tense and you leave completely at peace and weightless.
C • Yoga 1
Wednesday Oct 16, 2013 #
7 AM
Run (Treadmill) 58:11 [3] 5.0 mi (11:38 / mi)
ahr:140 shoes: New Balance
Easy run on the treadmill. Turned on amazing race and just ran steady state. Can still feel my cold...just ran easy.
8 AM
Weights (Chest, back,abs) 55:00 [3]
Able to fit in the run, weights (week 3) and abs before a long day at the hospital.
Tuesday Oct 15, 2013 #
Run (Treadmill) 29:00 [3] 2.74 mi (10:35 / mi)
ahr:148 shoes: Brooks Trance Black
Ran MSFT trail with Milo. I don't think I've ever had a good run on this route. Head was pounding from still being sick. Ten minutes in I could feel what I thought were my pants falling down. Turns out it was my underwear. :) If this doesn't prove to myself I've lost weight...I don't know what will. Annoying nonetheless.
Approaching a busy Msft intersection the toe of my shoe caught a lip in the sidewalk. I tried to catch myself but fell hard anyways...barrel roll and all. I'm sure it looked pretty awesome. Milo even acted embarrassed. At least with my head phones in I could pretend there weren't two to three cars waiting at each light. :)
Approaching a busy Msft intersection the toe of my shoe caught a lip in the sidewalk. I tried to catch myself but fell hard anyways...barrel roll and all. I'm sure it looked pretty awesome. Milo even acted embarrassed. At least with my head phones in I could pretend there weren't two to three cars waiting at each light. :)
Monday Oct 14, 2013 #
7 AM
Run 35:00 [3] 3.0 mi (11:40 / mi)
ahr:140 shoes: New Balance
Nice easy pace on the treadmill (5.1). My legs felt okay. When I tried to bump it up I could feel my throat burning. Decided to just run easy...felt like I could have went all day at this pace.
8 AM
Weights (Biceps, Triceps, Shoulder) 44:30 [3]
ahr:114
Week 3. Four sets of 10....medium weights. Followed by abs.
9 AM
Weights (legs and abs) 51:40 [3]
ahr:117 shoes: New Balance
Legs....5 sets of 10. I was tired for legs. On my second set I contemplated doing only three sets...but I powered through all five and then finished with abs. Tired.