Training Log Archive: gas_turbineIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Speed work tempo 21:36 3.06 mi (7:03 / mi) +56m 6:41 / mi
ahr:145 max:162 shoes: Merrell barefoot roads grey
Run with dog 10:28 0.77 mi (13:36 / mi) +10m 13:04 / mi
ahr:109 max:126 weight:170.4lbs shoes: Merrell barefoot roads grey
walk dog 36:00 [1] 1.8 mi (20:00 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 25:00 [1]
shoes: Bare feet
Sunday Apr 29, 2012 #
walk dog (Auburn trail) 2:11:05 [1] 7.65 mi (17:08 / mi) +133m 16:15 / mi
rhr:46 shoes: Defyance 4 #1 (screws)
walk dog 15:00 [1] 0.8 mi (18:45 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
shoes: Bare feet
Saturday Apr 28, 2012 #
walk dog 1:40:17 [1] 5.11 mi (19:38 / mi) +154m 17:57 / mi
shoes: Merrill #3
4 deer - one jumped fence, just to show off that she could.
Digging/Hammering 2:00:00 [1]
shoes: Merrell #2 Gardening
This was the easiest transferring I have ever done here - the soil seemed to be very friendly (right moisture level, etc.). I suppose that it really helps that the places where the trees were coming from and going to were rock-less (as I had done digging in these spots last year). I find de-rocking (sometimes de-bouldering) to be one of the hardest things about gardening here. That and the darn vole. And the really wet times. And the mold that hit my cukes last year. And the slugs on the strawberries (I think I've eaten 5 total berries over the last 3 years.... Well, tomatoes do well yere.
Took down 'baby pen' where some of the trees were.
... Nailed my crawling under the deck - near where my surgery was. There was a momentary 'oh no, oh no, oh no....' but then I figured the feeling was the normal 'bonk on the head' feeling rather than I've just crushed my skull feeling.
Run (no dog) 44:28 [3] 5.23 mi (8:30 / mi) +141m 7:51 / mi
shoes: Defyance 3 #3
Stretch 10:00 [1]
shoes: Bare feet
Friday Apr 27, 2012 #
Run (no dog) (Fartlek) 25:45 3.44 mi (7:29 / mi) +43m 7:12 / mi
ahr:144 max:176 shoes: Merrell barefoot roads grey
Will need to watch the hip flexor.
Colder, and windy.
Issue with fit of heart monitor - had to stop
Run with dog 10:29 0.77 mi (13:34 / mi) +10m 13:02 / mi
ahr:103 max:120 weight:172.6lbs shoes: Merrell barefoot roads grey
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell side bend 25 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge w/5 lb
15 side twists
walk dog 50:00 [1] 2.65 mi (18:52 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
shoes: Bare feet
Thursday Apr 26, 2012 #
walk dog 22:00 [1] 1.2 mi (18:20 / mi)
shoes: Merrill #3
Run (no dog) 41:26 5.02 mi (8:15 / mi) +109m 7:44 / mi
ahr:135 max:168 shoes: Defyance 4 #1 (screws)
Run with dog 9:34 0.79 mi (12:10 / mi) +10m 11:42 / mi
ahr:110 max:127 weight:172.4lbs shoes: Defyance 4 #1 (screws)
Wednesday Apr 25, 2012 #
Run (no dog) 24:06 [3] 3.05 mi (7:54 / mi) +49m 7:32 / mi
shoes: Defyance 3 #3
Run with dog 9:20 [2] 0.76 mi (12:19 / mi) +10m 11:50 / mi
shoes: Defyance 3 #3
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell bench press 25lb x 15rep x 2sets
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell side bend 25 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge w/5 lb
15 side twists
walk dog 55:00 [1] 2.97 mi (18:31 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
shoes: Bare feet
Tuesday Apr 24, 2012 #
Run (no dog) 24:08 [3] 3.06 mi (7:53 / mi) +55m 7:28 / mi
shoes: Merrell barefoot roads grey
Pretty beat up from race still - esp calves, thighs.
Run with dog 4:32 [2] 0.3 mi (15:16 / mi)
shoes: Merrell barefoot roads grey
walk dog 55:00 [1] 2.97 mi (18:31 / mi)
shoes: Merrill #3
Stretch 25:00 [1]
shoes: Bare feet
Monday Apr 23, 2012 #
Indoor bike 25:00 [3]
weight:172lbs shoes: Bare feet
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell side bend 25 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge w/5 lb *
15 side twists
walk dog 25:00 [3] 1.4 mi (17:51 / mi)
shoes: Merrill #3
1 Fox
Stretch 25:00 [1]
shoes: Bare feet
Sunday Apr 22, 2012 #
walk dog 2:00:22 [1] 6.4 mi (18:48 / mi) +129m 17:42 / mi
shoes: Merrill #3
Typical J exploration walk - at various points I had no idea where I was. He lead me into neighborhoods behind the high school - I was hoping I would find a path out, but never did. He insisted on going the whole length of styvesant - which ended up T-ing into Knickerbocker. I knew where both ends of this road would pop out (very far from home), and had to guess which one would be better. I chose to go right, which would end up on Jefferson. I noticed a path below, and cut through (very N end of RR mills). However, the S end of this part does not meet up with the rest of the trail. So I walked through a couple back yards, whereupon I figured this was a bad idea. (Like in Orienteering - if you are in a back yard, you are not in the right place). So I cut over to East, and went straight south/home from there.
J never stopped to rest, and just motored along today.
This was probably a very good exercise to have after a race day.
Stretch 25:00 [1]
shoes: Bare feet
Saturday Apr 21, 2012 #
Race (Running) race 20:33 3.13 mi (6:34 / mi) +29m 6:23 / mi
ahr:148 max:157 rhr:48 shoes: Merrill Barefoot Trail
http://www.yellowjacketracing.com/files/user/Ugand...
---
Extremely happy with this.
10th overall, 1st in 45-49.
Great redemption, given all the medical issues over the last year.
---
First race since last May (which was a complete disaster). Last year at this race, I ran 21:23 - in the midst of my running downfall for the year. That was the race that Tom Dutton wiped me out over last 1/2 mile. This year, he ran, but I was well ahead of him. Randy McGarvey ran, and was 1st in his age group - 30s back from me.
----
Goal 1 was to win the age category (because the racehorses in my age group probably would not show up to this). This one is interesting, because I look ahead of me and try to figure out how old the folks are, to see who I should be aiming for. I seem to be off by 15 or more years in my guessing. Maybe I think I look younger than I do?
Goal 2 beat last year's time. YAY!
Goal 3 was to beat 21 minutes. YAY!
Goal 4 was to beat 20:30 - for no reason other than that is getting back to my fastest pace of any race last year. Also because that's what bishop22 ran last week. Not being outwardly competitive on this (no, really), just using him as a benchmark of a runner my age that I look up to.
----
At actual mile markers
First mile goal was to keep it easy, yet also be fast enough that I would not take myself out of competition. I figured I was doing well when I passed people on the steep-ish hill on Park, as I am not a very strong hill runner. I had no idea of what pace I was at.
1mi - 6:33
First woman passed me just after the mile. I stayed with her for next 200m or so, but then I pulled away to go after next group, as she was not really staying at the earlier pace. I had figured she was mid-30's - she ended up being 24 (and overall female winner).
Between 1&2 there were enough smallish groups of runners around to have people to go after. I was pleased with how they never really pulled away.
Passed 'naked guy' (no shirt, well muscled - if I looked like that I'd be naked guy as well) as well as another 20ish guy at 1.5mi.
Pleased that no one caught me (and then stayed ahead) after the 1mi.
2 - 13:00
At the 2 mile marker point, I started calculating how much 'margin' I had over last year's time. I had not run this fast for this long outdoors (my 'fast' runs were near 14 mins for 2 miles), so I had a small worry about falling apart. However, I had none of the usual symptoms of that, and figured I would by this point if it were to happen (felt terrible at this point last year). Also, I only had a mile to go. So I stopped calculating and started aiming for the next two in front of me.
3 - Forgot what time was. Garmin claims 19:47. Mile marked on graph appears to be in the right place.
21:33 at end (started watch when I crossed start line). I ended up catching another guy right at the finish.
---
Have not done much running (speed / tempo) at faster than this pace this year, so surviving this pace was great. Also pleased with how the splits worked out.
---
Tried to cut off the curves/run straight lines, but any time I was really pushing that, a car would come along, so it really did not help much.
----
Light rain & colder than it has been. It actually made for very good running weather - but not good weather for standing around afterwards, as it put a chill right through me that I still am in the process of shaking off, several hours later.
----
OK, so what's with my heart rate? I should have a max possible of ~170, which makes 95% (what you should hit during a 5K) be 162 or so. 157 is not really near that at all. It is the fastest I've seen since starting to wear the monitor. Also interesting is that it took a very long time to get close to normal levels after the race.
---
rhr was from 15 min before the race. Thought I would be pounding away in anticipation....
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Defyance 4 #1 (screws)
Friday Apr 20, 2012 #
walk dog 4:00 [1] 0.2 mi (20:00 / mi)
(rest day) shoes: Defyance 4 #1 (screws)
walk dog 45:00 [1] 2.5 mi (18:00 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 25:00 [1]
shoes: Bare feet
Thursday Apr 19, 2012 #
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell side bend 25 x 15 x 2 *
Dumbbell up row 25 x 15 x 2
--
15 lunge
15 side twists
Stretch 25:00 [1]
shoes: Bare feet
Run (no dog) 29:09 3.66 mi (7:58 / mi) +58m 7:35 / mi
ahr:132 max:142 shoes: Defyance 3 #3
Run with dog 10:14 0.78 mi (13:11 / mi) +10m 12:41 / mi
ahr:107 max:125 shoes: Defyance 3 #3
walk dog (reverse J loop - RR path) 50:00 [1] 2.85 mi (17:33 / mi)
shoes: Defyance 4 #1 (screws)
Wednesday Apr 18, 2012 #
walk dog 55:00 [1] 2.93 mi (18:46 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 25:00 [1]
shoes: Bare feet
Run (no dog) 34:32 4.32 mi (8:00 / mi) +98m 7:28 / mi
ahr:135 max:143 shoes: Merrell barefoot roads grey
With metronome (at 174). Very hard to do.
Run with dog 9:53 0.79 mi (12:33 / mi) +10m 12:05 / mi
ahr:107 max:126 weight:169.6lbs shoes: Defyance 4 #1 (screws)
Tuesday Apr 17, 2012 #
Run (no dog) 24:16 3.07 mi (7:54 / mi) +52m 7:30 / mi
ahr:130 max:141 shoes: Defyance 3 #3
Run with dog 10:19 0.78 mi (13:11 / mi) +9m 12:44 / mi
ahr:105 max:123 weight:169.2lbs shoes: Defyance 3 #3
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell side bend 25 x 15 x 2 *
Dumbbell up row 25 x 15 x 2
--
15 lunge
15 side twists
walk dog 50:00 [1] 2.65 mi (18:52 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 25:00 [1]
shoes: Bare feet
Monday Apr 16, 2012 #
Run (no dog) tempo 27:23 3.69 mi (7:25 / mi) +58m 7:05 / mi
ahr:144 max:168 shoes: Merrell barefoot roads grey
Can't seem to get my HR to break 151. (High stuff near beginning was due to ill fitting monitor).
Run with dog 7:09 0.46 mi (15:33 / mi) +9m 14:40 / mi
ahr:108 max:121 weight:169.2lbs shoes: Defyance 3 #3
Sunday Apr 15, 2012 #
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Defyance 4 #1 (screws)
walk dog 1:06:11 [1] 3.5 mi (18:54 / mi) +90m 17:30 / mi
shoes: Defyance 4 #1 (screws)
Saturday Apr 14, 2012 #
Note
rhr:48
walk dog 1:20:15 [1] 4.24 mi (18:56 / mi) +135m 17:13 / mi
shoes: Defyance 4 #1 (screws)
Run with dog 10:13 0.76 mi (13:27 / mi) +11m 12:52 / mi
ahr:100 max:121 shoes: Merrell barefoot roads grey
Run (no dog) 31:41 4.02 mi (7:53 / mi) +75m 7:27 / mi
ahr:140 max:148 shoes: Merrell barefoot roads grey
Friday Apr 13, 2012 #
Run (no dog) 36:32 4.49 mi (8:08 / mi) +66m 7:47 / mi
ahr:134 max:144 shoes: Defyance 3 #3
Refelectors on, no headlamp.
Run with dog 10:23 0.77 mi (13:27 / mi) +10m 12:56 / mi
ahr:105 max:122 shoes: Defyance 3 #3
Lifting 24:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 25 x 15 x 2
bend 25 x 15 x 1 *
--
15 lunge
15 side twists
walk dog 40:00 [1] 2.7 mi (14:49 / mi)
shoes: Defyance 4 #1 (screws)
Thursday Apr 12, 2012 #
Run (no dog) 26:23 3.44 mi (7:40 / mi) +58m 7:17 / mi
ahr:137 max:148 shoes: Merrell barefoot roads grey
Run with dog 10:26 0.78 mi (13:20 / mi) +10m 12:50 / mi
ahr:110 max:127 weight:170.8lbs shoes: Defyance 4 #1 (screws)
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 24:00 [1]
shoes: Bare feet
Wednesday Apr 11, 2012 #
walk dog 25:00 [1] 1.4 mi (17:51 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 25:00 [1]
shoes: Bare feet
Run (no dog) 25:26 3.06 mi (8:19 / mi) +48m 7:56 / mi
ahr:129 max:138 shoes: Defyance 4 #1 (screws)
Run with dog 10:10 0.77 mi (13:16 / mi) +9m 12:48 / mi
ahr:104 max:117 shoes: Defyance 4 #1 (screws)
Lifting 20:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge
15 side twists
Tuesday Apr 10, 2012 #
Stretch 23:00 [1]
shoes: Bare feet
Run (no dog) 21:56 3.07 mi (7:08 / mi) +57m 6:45 / mi
ahr:141 max:153 shoes: Merrell barefoot roads grey
Getting much lighter - keeping the lights on for now. I don't need them for me to see (can barely see the lighted spot itself), but it is more for others to see me. It is my 'active' vs. 'passive' (reflectors only) safety theory.
Run with dog 11:08 0.77 mi (14:26 / mi) +9m 13:56 / mi
ahr:107 max:126 weight:171.6lbs shoes: Defyance 3 #3
Rowing Machine 20:04
ahr:123 max:141 shoes: Asics Nimbus 12 (old work)
Figured I should not go for a run - i.e. avoid excess pounding on an 'easy' run, when there are benefits from cross training.
walk dog 18:00 [1] 0.75 mi (24:00 / mi)
Monday Apr 9, 2012 #
walk dog 22:00 [1] 1.4 mi (15:43 / mi)
shoes: Defyance 4 #1 (screws)
Stretch 23:00 [1]
shoes: Bare feet
Indoor bike 25:00 [3]
shoes: Bare feet
Run with dog 10:00 [2] 0.78 mi (12:49 / mi)
weight:169.8lbs shoes: Defyance 3 #3
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge
15 side twists
---
Legs mega-beat from yesterday's "long" run. I seem to have trained myself for 3 miles, and only 3 miles. Guess that's OK if I'm running only 5K's
Sunday Apr 8, 2012 #
Note
http://www.flickr.com/photos/gas_turbine/sets/7215...
--SOLD to a neighbor-- I hope he enjoys it as much as we did.
Lots of memories; not really about the car itself, but about that time in our lives when this was the first car we had bought ourselves.
walk dog 1:02:53 [1] 3.51 mi (17:55 / mi) +84m 16:41 / mi
shoes: Defyance 3 #3
Despite the early start, J got tuckered out with 1m to go.
Run (no dog) long 1:08:43 [3] 7.62 mi (9:01 / mi) +172m 8:26 / mi
shoes: Defyance 4 #1 (screws)
Tried to maximize trails.
Sunny, cool, quite windy.
Longest run in almost a year. And a long year at that...
Stretch 24:00 [1]
shoes: Bare feet
Saturday Apr 7, 2012 #
walk dog 1:15:31 [1] 4.25 mi (17:47 / mi) +120m 16:21 / mi
shoes: Defyance 4 #1 (screws)
Went up new neighborhood which had absolute monster houses. Of course, I'd probably use all that room to play football inside .... or at least pickleball.
Could not find cut through to get to other path from there. J was most disappointed.
walk dog 1:10:00 [1] 3.5 mi (20:00 / mi)
shoes: Defyance 4 #1 (screws)
Friday Apr 6, 2012 #
walk dog 1:01:31 [1] 3.5 mi (17:34 / mi) +95m 16:12 / mi
shoes: Merrill Barefoot Trail
Speed work intervals (quarters on grass) 52:04 5.69 mi (9:09 / mi) +45m 8:56 / mi
ahr:125 max:153 shoes: Merrill Barefoot Trail
Got down to an 5:22 pace quarter on my 5th (split 11). Worse was #2 (split 5), at 5:44 pace. I figured that once I finished 3 intervals, there would be no shame in falling apart on any after that, so they got better after that.
However, my GPS track when I zoom in is way off at times - has me running on the wrong side of a fence and even in the street at times. Measuring on gmaps-ped, the distance is more like .24-.25, which makes these closer to 6:00 pace...
This was a nice place to do these intervals - had a minor hill at about 250-300m in, but the ground was nice and soft. Felt a lot better than I had expected, as I had not gone full out like this in a long long time. It will be interesting how it feels tomorrow morning!
I'll need to reset my garmin for HR zones. Some of this has to be at 5.
walk dog 25:00 [1] 1.3 mi (19:14 / mi)
shoes: Defyance 3 #3
Stretch 23:00 [1]
shoes: Bare feet
Thursday Apr 5, 2012 #
Run (no dog) 23:50 [3] 3.07 mi (7:45 / mi) +49m 7:23 / mi
shoes: Merrell barefoot roads grey
Run with dog 11:28 [2] 0.76 mi (15:02 / mi) +15m 14:10 / mi
weight:171.8lbs shoes: Defyance 3 #3
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge
15 side twists
walk dog 1:10:00 [3] 3.96 mi (17:41 / mi)
shoes: Defyance 3 #3
Great full moon.
Wednesday Apr 4, 2012 #
Run (no dog) long 40:04 5.04 mi (7:57 / mi) +84m 7:33 / mi
ahr:132 max:142 shoes: Merrell barefoot roads grey
Corderoy in PM park & Locke on way home.
Turned off light before end of run. Yay. I look forward to running without the extra equipment - lights, various reflectors, extra clothing.
Because I was using the 'barefoot' (more minimalist than barefoot) shoes, it was easier to detect when I was falling into a heel strike. Definitely not perfect, as I seemed to do it often - but at least I was aware of it.
Run with dog 10:32 0.78 mi (13:32 / mi) +10m 13:01 / mi
ahr:106 max:123 shoes: Defyance 4 #1 (screws)
Note
walk dog 55:00 [1] 3.0 mi (18:20 / mi)
shoes: Defyance 3 #3
Stretch 25:00 [1]
shoes: Bare feet
Tuesday Apr 3, 2012 #
Run (no dog) 23:10 3.04 mi (7:38 / mi) +51m 7:15 / mi
ahr:133 max:152 shoes: Merrell barefoot roads grey
Lighter out this AM.
Run with dog 10:17 0.77 mi (13:20 / mi) +10m 12:49 / mi
ahr:103 max:121 weight:173lbs shoes: Defyance 4 #1 (screws)
Run (no dog) 23:42 3.14 mi (7:33 / mi) +12m 7:27 / mi
ahr:141 max:168 shoes: Asics Nimbus 12 (old work)
walk dog 50:00 [1] 2.8 mi (17:51 / mi)
shoes: Defyance 3 #3
Stretch 25:00 [1]
shoes: Bare feet
Monday Apr 2, 2012 #
walk dog 55:00 [1] 3.1 mi (17:45 / mi)
shoes: Defyance 3 #3
Stretch 25:00 [1]
Run (no dog) 26:37 3.44 mi (7:44 / mi) +58m 7:21 / mi
ahr:145 max:182 shoes: Merrell barefoot roads grey
for the second time, my HR meter did not record properly for the first several minutes.
Run with dog 13:01 0.76 mi (17:06 / mi) +14m 16:11 / mi
ahr:99 max:109 weight:172.4lbs shoes: Defyance 4 #1 (screws)
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Dumbbell fly 10 x 15 x 2
Machine Lats 75 x 15 x 2*
machine shoulder 35 x 15 x 2
--
Dumbbell curl 25 x 15 x 2
Dumbbell side lift 10 x 15 x 2
Dumbbell shrug 30 x 15 x 2
Dumbbell up row 25 x 15 x 2
--
15 lunge
15 side twists
-- no cardio - have to be back to call in for jury duty...
Sunday Apr 1, 2012 #
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
(rest day) shoes: Merrill #3
Stretch 24:00 [1]
shoes: Bare feet
walk dog 25:00 [1] 1.4 mi (17:51 / mi)