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-   Gym Logs (http://forum.lowcarber.org/forumdisplay.php?f=87)
-   -   Terry24 - gym log (http://forum.lowcarber.org/showthread.php?t=332620)

Terry-24 Wed, Sep-19-07 13:52
19 Sept 2007 Wednesday
1361:29.3.82.119
Speedwork, but without high-speed sprints to spare my knees. I worked on fast going longer, so 7.0mph, 7.5mph, and 8.0mph fartleks over 60 and 90 seconds, with 6.0mph recoveries of 60 and 90 seconds. A good run, not too hard: still bummed from Monday’s bonk on tempo run. I’m planning short hills Friday, 400m with increasing inclines, full min recoveries, over 5k distance. Last hills pace (13-Sep) was 10:40, so that’s the time to beat.
  • cardio
    • warm walk/jog
      • 0.50mi over 8:00, 3.2 > 4.0mph, 3.0 incline
    • speedwork
      • 4.00mi in 35:59.3 (9:00min pace)
        HR: 165 Avg; 183 Max; +1min=150; +2min=141; +5min=119
    • cool walk
      • 0.24mi over 5:00min, 3.0 > 2.5 mph, 3.0 incline

Terry-24 Thu, Sep-20-07 13:50
20 Sept 2007 Thursday cross-training
1318:31.2.84.101
  • cardio
    • elliptical (LF)1.87mi over 25:00min, level 12 "Around the World" program
      HR: 123 Avg; 142 Max

Terry-24 Fri, Sep-21-07 14:09
21 Sept 2007 Friday Foothills

Foothills? Hills. Hard and no fun.
  • warm-up
    • Swiss ball abs w/10#plate: 95; 80
    • push-ups: 30; 15
  • cardio
    • warm: 0.45mi over 8:00min, 3.0 > 4.0 mph, 1.0 incline
    • foothills: 3.1mi in 32:35.0 (10:31 pace)
      HR: 170 Avg; 187 Max; +1min=166; +2min=142; +5min=122
    • cool: 0.32mi over 8:00min, 2.4 mph, 0 incline
    • cool xt (Precor, level 2): 0.69mi over 10:00min
I stepped the speed down as I increased the incine, so ¼ mi 1% at 6.0mph ... to ½ mi 4% at 5.4mph ... and return over 3 miles. The last 0.1 mi was a fast, flat wrap at 7.0mph. I'll do foothills again next Friday instead of trying to move on the rolling hills run (which includes a ½ mi interval at 8%). I know I'm not ready to tackle that yet, and I want to see if I can bring my HR down a bit before leaving "hill beginner" work.

This is gonna help my race, right??

ValerieL Fri, Sep-21-07 15:07
Quote:
Originally Posted by Terry-24
This is gonna help my race, right??


I certainly hope so, you are working really hard on your training.

When is the race again? About 5 or 6 weeks from now, right?

Terry-24 Sat, Sep-22-07 15:08
22 Sept 2007 Saturday
Rain today, so I simulated my park run on the treadmill, using an increasing incline 0.1% to 3% over the first 4+ minutes, then flat for the remainder. Good time, but hard, running 6.6mph for most, with drops to 6.4 and sprints at 7.0mph. I think the opening hill really pushed my HR up fast. I need better recovery times for this.
  • warm-up
    • Swiss ball abs w/10# plate: 80; 100
    • push-ups: 30; 20
  • cardio: 5K
    • warm: 0.38mi over 8:00min at 3.0mph, 0.1 incline
    • run: 3.1mi in 28:27.4 (9:11 pace)
      HR: 169 Avg; 184 Max; +1min=170; +2min=144; +5min=125
    • cool: 0.14mi over 5:00min at 3.0 > 1.0 mph, 0.0 incline

Allergymom Sat, Sep-22-07 16:59
Hey there..

Quote:
Rain today


Move it over here will ya? We so need it. I been having to use the treadmill to run with my allergies peaking out..The ragweed in bloom..Gawd..its never ending..

Keep up the good work

Terry-24 Sun, Sep-23-07 18:57
23 Sept 2007 Sunday
1527:59.5.88.119
Full-body workout and light cross-training
  • fbwo total time: 43min
    • warm-up
      • Swiss ball abs w/10#plate: 100
      • push-ups: 30
    • lbwo
      • bb squats: 60#12; 70#3x12
      • RDL's: 70#3x15
      • lunges: 2x12#db: 2x12 ea leg
    • ubwo
      • chest flyes: 65#12x2
      • incline bench press: 2x12#db: 2x12
      • shoulder press: 2x12#db: 2x12
      • biceps curls: 2x12#db: 2x10
      • assisted pull-ups: counterwt 60# 2x6
      • assisted dips: counterwt 60# 2x12
  • cardio
    • elliptical: manual program, level 12
      • 1.08mi over 13:00min
        HR: 145 Avg; 157 Max

Terry-24 Mon, Sep-24-07 14:41
24 Sept 2007 Monday Tempo run
1259:81.7.69.81
  • warm-up
    • Swiss ball abs w/10#plate: 80; 60
    • push-ups: 30; 10
  • cardio
    • warm
      • 0.43mi over 8:00min, 3.0 > 4.0 mph, 2.0 incline
    • tempo run 3.1mi in 28:23.8 (9:10 pace)
      • ½mi 6.0 > 6.2 mph
      • ½mi 7.0mph; 1½ mi 6.6 mph; ½mi 7.0mph
      • 0.10mi 7.0 > 8.0 mph
    • cool
      • 0.13mi over 5:00min, 3.0 > 1.0mph, 1.0 incline
    HR: 163 Avg; 185 Max; +1min=166; +2min=136; +5min=116
I couldn't keep the 7.0mph tempo over 2½ miles, dropping to 6.6mph for most of the distance. Managed 7.0 tempo run two weeks ago, but now there's a mental block that it's too long. Hmmm. Gotta beat that. I ran a 1-mile test after the tempo run, just to work speed:
  • cardio
    • 1mi in 8:21.6
      HR: 168 Avg; 184 Max; +1min=163; +2min=138; +5min=116

Terry-24 Wed, Sep-26-07 14:07
25 Sept 2007 Tuesday
2510:283.12.113.106
Dental work, so high carb and late workout. Back on track Wednesday.
  • warm-up
    • Swiss ball abs w/10#plate: 100
    • push-ups: 30
  • cardio
    • elliptical, "Around the World" program, level 12
      • 5.05mi over 60:00min
        133 Avg; 144 Max
_________________________________________
26 Sept 2007 Wednesday
1622:60.4.98.122
  • warm-up
    • Swiss ball abs, 10#plate: 120; 60
    • push-ups: 30; 19
  • cardio
    • warm: 0.43mi over 8:00min, 3.0 > 4.0 mph, 3.0 incline
    • run: speedwork
      • 4.0mi in 35:44.1 (8:56 pace)
    • cool: 0.51mi over 14min, 3.0 > 0.5 mph
    HR: 167 Avg; 188 Max; +1min=161; +2min=137; +5min=121
    Okay, 188 HRmax is too high. I used intervals of ¼ and ½ mile at 7.0, 7.6, 8.0, 8.5, and 9.0mph, with ¼ mi recoveries at 6.0 and 6.2. Good pace, but too hard. I need to back off a bit for my next speedwork session, with more sustained intervals at 7.0 and 7.5mph.

Terry-24 Thu, Sep-27-07 14:21
27 Sept 2007 Thursday
1438:39.3.80.136
  • warm-up
    • Swiss ball abs w/10#plate: 80; 40
    • push-ups: 30; 15
  • cardio: cross-training
    • elliptical (LF): "Around the World" program, level 14
      • 4.44mi over 50:00min
        HR: 130 Avg; 142 Max
I'm debating whether to get back to the Y tonight for weight-training; it's really been suffering these last few weeks, with work schedule change. Tomorrow I'm planning to run foothills (treadmill training), so I won't do lifts then. Hmmmm. I'm just so completely stalled on both weight and body measurements that I don't have much motivation to lift devotedly. Running at least has the momentum of working toward a definable -- and deadlined -- goal. I need to spend some time reading others' gym logs and looking for new lifts to try.

Terry-24 Fri, Sep-28-07 14:54
28 Sept 2007 Friday
1257:40.2.79.94
I didn't manage to get weight-training in last night. Looks like Sunday will be my only lifting day this week. Hmmmm--

Foothills 5K training run was easier today than last week; the only change was the opening distance, doing ½ mi at 1% instead of ¼ mi. The final ½ mi interval broke from 2.0% to 0.5%; followed with 0.1mi wrap at 7.0mph. I felt this more in my quads and calves this time, less in my glutes. A good pace and good recovery. I think I'll try rolling hills run next Friday, but 8% incline for ½ mi sounds tough.
  • cardio
    • warm: 0.40mi over 8:00min, 3.0mph, 0.0 incline
    • hills: 3.1mi in 32:24.0 (10:27 pace)
    • cool: 0.16mi over 5:00min, 3 > 1 mph
    HR: 159 Avg; 173 Max; +1min=142; +2min=127; +5min=108
    • miler
      • 1.00mi over 9:08.0 (5.4 > 8.5 mph)
      HR: 156 Avg; 179 Max; +1min=154; +2min=125; +5min=104
  • hatha yoga: 75min

Terry-24 Sat, Sep-29-07 17:20
29 Sept 2007 Saturday
1685:150.4.77.95

Park run (late start 10:45, crowded, cool --well, less hot -- but sunny), October 5K course:

time trial 3.1mi in 29:24.5; split 14:47.6 (9:29 pace)

HR: 173 Avg; 185 Max; +1min=159 +2min=138; +5min=125

Maybe too fast to start? I passed the hydrant at 4:04, but took longer over the level, to the grass at 7:05; return was 14:37, so I didn't pick up much downhill. Hmmmm. How the heck did I do this 25-Aug in 29:07? Then, sprints on return: todya, I just didn't focus enough, thinking more about the traffic and pedestrians, I guess. RHR=62 pre-run. I need to pace my start better so I can hold my pace better? HR is too high, still. Hmmmm.

Terry-24 Sun, Sep-30-07 21:20
30 Sept 2007 Sunday
1468:87.6.87.91
  • warm-up
    • Swiss ball abs w/10#plate: 100; 40
    • push-ups: 30; 15
  • weight-training
    • lbwo
      • bb squats: 50#8; 70#3x10
      • leg press: 140#8; 160#3x10
      • RDL's: 50#8; 70#3x10
      • Strive abductors: 65#3x12
      • LF adductors: 80#10; 100#3x12
    • ubwo
      • incline bench press: db(2x15)#18; (2x20#)12;10
      • flat bench press: 50#8; 70#3x10
      • one-arm row: 30#3x15 (hard today; break before third set)
      • military press: 12#8; 30#3x10
  • cardio: light cross-training
    • elliptical, manual program, level 12
      • 1.53mi over 18:00 min
        HR: 138 Avg; 146 Max

Terry-24 Tue, Oct-09-07 13:37
9 Oct 2007 Tuesday
Catch-up entries:

1 Oct 07
  • cardio
    • walk: 0.41mi over 8:00 3.0 > 3.6mph, 3.0 incline
    • xt: 1.49mi over 18:00min

2 Oct 07
  • cardio
    • walk: 0.40mi over 8:00, 3.0 > 3.2mph, 3.0 incline
    • jog: 3.0mi over 30:45.0, 5.4 > 6.6 mph, 0.5 incline
      HR: 154 Avg; 175 Max; +1min=145; +2min=125; +5min=110

9 Oct 07 Today
  • cardio
    • walk: 0.39mi over 8.00, 3.0mph, 3.0 incline
    • jog: 3.31mi over 35:00min, 5.6 > 6.2 mph, no incline
      HR: 155 Avg; 169 Max; +1min=136; +2min=129; +5min=117

Terry-24 Sun, Oct-21-07 17:42
I've practically forgotten how to do this! I have been jogging daily, but pretty much on auto-pilot. Still, I want to log my mileage and catch-up.

10 Oct 07 W
  • warm-up walk: 0.46 mi over 8:00min
  • jog: 3.6mi in 34:59.9
  • cool-down walk: 0.18mi over 8:00min
    HR: 163 Avg; 181 Max; +1min=139; +2min=132; +5min=117

11 Oct 07 Th
  • warm: 0.55mi over 8:00min
  • jog: 3.66 in 35:00
  • cool: 0.16min over 5:00min
    HR: 164 Avg; 188 Max; +1min=150; +2min=135; +5min=117

12 Oct 07 F
  • warm: 0.44mi over 8:00min
  • jog: 3.01 in 29:59.4
  • cool: 0.14min over 5:00min
    HR: 158 Avg; 172 Max; +1min=141; +2min=125; +5min=107

13 Oct 07 Sa
  • warm: 0.48mi over 8:00min
  • jog: 3.36 in 32:30
  • cool: 0.21min over 5:00min
    HR: 154 Avg; 172 Max; +1min=132; +2min=116; +5min=110

14 Oct 07 Su
  • warm: 0.44mi over 8:00min
  • jog: 3.52 in 35:00
  • cool: 0.16min over 5:00min

15 Oct 07 M no workout

16 Oct 07 Tu
  • warm-up:
  • Swiss ball abs: 80
  • Swiss ball abs w/ 10#plate: 100
  • push-ups: 15x2
  • warm: 0.44mi over 8:00min
  • jog: 3.69 in 34:58.6
  • cool: 1.25min over 30:15min
    HR: 162 Avg; 178 Max; +1min=140; +2min=127; +5min=111

17 Oct 07 W
  • warm: 0.44mi over 8:00min
  • jog: 2.90 in 29:58.6
  • cool: 0.15min over 5:00
    HR: 150 Avg; 171 Max; +1min=136; +2min=122; +5min=106

18 Oct 07 Th
  • warm: 0.45mi over 8:00min
  • jog: 3.05 in 30:00
  • cool: 0.35min over 8:00
    HR: 154 Avg; 167 Max; +1min=141; +2min=118; +5min=110

19 Oct 07 F
  • warm: 0.46mi over 8:00min
  • jog: 3.10 in 29:54
  • cool: 0.15min over 5:00
    HR: 143 Avg; 158 Max; +1min=143; +2min=119; +5min=116

20 Oct 07 Sa no workout

21 Oct 07 Su
  • warm: 15min on stationary bicycle
  • XT: 3.24mi over 35:00
    HR: 131 Avg; 143 Max


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