I have no ideas of my speeds the way you do. I know the distance of my trek and when I feel good, I run till I can't, then I walk fast, in the end hoping to improve on my time out for that distance. When my time speeds up well, I make a longer trek. I figure I'm out, and I'm moving, so it's a good thing. :D My mom's newest thing is rowing with a dragon boat crew as a drop in. Do you have those there with all your water?

A lovely summer evening, I got of work at 7 pm and almost couldn’t convince myself to go running. I’m glad I did.

I ran the route I don’t know the exact length of but it’s at or near 2k – I’ll measure it tomorrow morning by car ;)

Polar A5 says: Total time: 0:18:53 Average Pulse: 153 In zone: 18:33 Kcals burned: 197

Warm up: 3 minutes rowing = 641 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x6 27,5kg 1x8 25kg 1x10 20kg
Pulley Row: 1x6 35kg 1x8 30kg 1x10 25kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Stomach crunch: 1x6 60kg 1x8 55kg 1x10 50kg

Cardio:

Running: 2,0 km in 17:41

Polar A5 says: Total time: 0:53:12 Average Pulse: 129 In zone: 31:54 Kcals burned: 381

Had a slice of a smallish pineapple just before workout – don’t know if that constitutes a carb-up, I thinks it was 5 carbs at the most, but as a warm up I certainly rowed a lot longer that I usually do.

And I ran my 2k 41 seconds faster that the other day. The only weight I upped was for the Pulley Row and then while I waited for my last machine, I did a lever leg extension.


Warm up: 3 minutes rowing = 681 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x6 27,5kg 1x8 25kg 1x10 20kg
Pulley Row: 1x6 40kg 1x8 35kg 1x10 30kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Stomach crunch: 1x6 60kg 1x8 55kg 1x10 50kg
Lever leg extension: 1x6 20kg 1x6 20kg

Cardio:

Running: 2,0 km in 17:00 + 0,2 km in 1:40 – messed up setting the threadmill

Polar A5 says: Total time: 0:57:51 Average Pulse: 135 In zone: 42:56 Kcals burned: 477

I did a 2k walktest to get a new w-index and got a 31 - that's a lot better that the 13 I started out with about two minutes ago. Instead of reading "poor" my Polar now reads "average".

I like average.

Warm up: 3 minutes rowing = 651 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x6 27,5kg 1x8 25kg 1x10 20kg
Pulley Row: 1x6 45kg 1x8 40kg 1x10 35kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Stomach crunch: 1x6 60kg 1x8 55kg 1x10 50kg

Cardio:

Running: 2,0 km in 16:48

Polar A5 says: Total time: 0:57:51 Average Pulse: 135 In zone: 42:56 Kcals burned: 400

My shoulders are still my weakest spot. Today I totally pooped in my thirds set, I was supposed to do 10 reps but could only manage 6. And at the same time I could add weight to my pulley rows - go figure.

I ran for 25 minutes for the first time in more than 10 years.

Warm up: 3 minutes rowing = 638 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x6 27,5kg 1x8 25kg 1x6 20kg
Pulley Row: 1x6 50kg 1x8 45kg 1x10 40kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Stomach crunch: 1x6 60kg 1x8 55kg 1x10 50kg

Cardio:

Running: 25:00 min = 2.87 km

Polar A5 says: Total time: 1:02:27 Average Pulse: 132 In zone: 32:47 Kcals burned: 431

A very ordinary work out. I did feel a bit weak before hand but did all of my weights. I even did som decent running - but it was a bit of a mental struggle.

Warm up: 3 minutes rowing = 627 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x10 25kg 1x8 25kg 1x6 25kg
Pulley Row: 1x6 50kg 1x8 45kg 1x10 40kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Stomach crunch: 1x6 60kg 1x8 55kg 1x10 50kg

Cardio:

Running: 20:00 min = 2.37 km

Polar A5 says: Total time: 0:52:38 Average Pulse: 127 In zone: 32:41 Kcals burned: 369

Today it was neither a struggle to go to the gym og doing the workout. Just for the variation I did my weights in reverse order of what I have been doing: Starting with 10 reps of the lowest weight and then working the weights up and the reps down. I did end up adding weight to the Leg Press and the chest press. And the almost MAS running was fun, quite hard but it's a nice feeling to recover while still running and then actually still have enough speed left at the end of the 20 minutes to finish of in a flat out sprint.

Warm up: 3 minutes rowing = 641 meters

Lever Seated Leg Press: 1x6 120kg 1x8 110 kilos 1x10 100 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 45kg 1x8 40kg 1x10 35kg
Lever shoulder press: 1x10 15kg 1x8 20kg 1x6 25kg
Pulley Row: 1x6 50kg 1x8 45kg 1x10 40kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Stomach crunch: 1x6 60kg 1x8 55kg 1x10 50kg

Cardio:

Running: 20:00 min = 2.41 km
I did a sort of MAS

3 minutes at 6,5 km/h
3 minutes at 7,0 km/h
1 minute at 7,5 km/h
1 minute at 8,0 km/h
1 minute at 6,5 km/h
2 minutes at 7,0 km/h
1 minute at 7,5 km/h
30 seconds at 8,0 km/h
30 seconds at 8,5 km/h
1 minute at 6,5 km/h
2 minutes at 7,0 km/h
1 minute at 7,5 km/h
30 seconds at 8,5 km/h
30 seconds at 9,0 km/h
1 minute at 6,5 km/h
30 seconds at 9,5 km/h
30 seconds at 10 km/h

Polar A5 says: Total time: 0:48:40 Average Pulse: 135 In zone: 33:00 Kcals burned: 394

Forgot to post yesterdays grand 5K run.

Polar says: Total time: 38:09, average puls:153, in zone: 37:35 , Kcal: 402

There' stuff about running on the threadmill and IRL that surprises me. I run quite a bit faster IRL - I'm completely sure about the distance, it's even a bit over 5K.

I did use my average puls to gauge my tempo - I've noticed on the threadmill that I usually go above 150 after 6 minutes of running and above 160 after 12 minutes.

As I came up on the halfway point yesterday I checked - my pulse was 153 and I had run for a little over 19 minutes. That should indicate I was running slower than on the threadmill.

At the halfway point I had to cross a very busy road and I was lucky and didn't have to stop, I did however sprint to be on the safe side and saw that my pulse was at 168. I never got it back down to 153 but saw 155 again.

I'm a pretty vain person and I think I subconsiously change tempo when I pass people - I did that constantly going back and my pulse went up and down accordingly.

I got a new routine at the gym today. That gives me a chance to vary the stuff I do and hopefully get my shoulder up to scratch. After the instruction I tried a light workout with the new stuff.

I have a feeling I have a low grade fever, I've been feeling like that for a few days, so I just did a quick run-through and absolutely killed my self in 7 minutes on the threadmill - that's what 3 allout sprints will do to you.

An since cottage cheese eating on this board has reached epidemic proportions I just had a bowl with some bran crunch added in. Hope I won't be completely exhausted all afternoon.


Dumbbell Lateral Raise: 2x12x3kg
Lever Pec Deck Fly: 6x25 kg 8x20kg 10x15kg
Cable Front Pulldown: 2x12x35kg
Cable Pushdown: 6x15kg 8x10kg 10x7,5kg
Cable Bicep Curl: 2x12x10kg
Sit ups: 1x10 1x12
Leg press: 6x120kg 8x110kg 10x100kg

7 minutes of heavy interval running

Had another installment of Miami-like conditions today: 84 percent humidity. I went running – ran a little more that 4k in a little more than 30 minutes. I even walked twice. That’s a first this time around.

I tried a new route, which had a few very small hills on it (most of you will laugh at what goes for a hill in Denmark) – but I could feel them.

Some rain and thunder is holding off out over the water – that’s why the humidity is high. I don’t think it really influenced my performance – it might have had though if I hadn’t worn my new short runners tights. I used to be extremely selfconscious and wouldn’t have been caught dead in tights in broad daylight 10 years ago. Some of it’s an age thing I’m sure, I just don’t care anymore, some of it is the simple realization I look my weight in long pants, in short pants, in tight clothes and in loose clothes – I might as well wear what feels comfortable.

The other night when I ran my 5k I passed one of Denmark’s most famous ice cream places, it was a very nice evening so a lot of people was waiting in line. Some guy – in it was actually quite good natured – yelled: Go, chubby go. I yelled back: I’m the one out running, you’re the one waiting in line for calories and I get yelled at, what’s up with that. Everybody laughed and someone even applauded me. 10 years ago I would have been mortified. But it’s actually quite liberating to just say out loud: I’m fat. It’s not as if it’s a secret or anything ;)

Polar says: Total time: 30:19, average puls:152, in zone: 30:09 , Kcal: 338

Went for a quick run right after a long, boring day of work.

Tour de France is really big in Denmark, at the height of it, I always marvel at how many guys suddenly materialize on the roads dressed in full outfits on very new bicycles.

I’ve always been kind of envious of that kind of playfulness. Today I noticed I had it. I was wearing full runners gear for the first time in my life. Felt kind of fun.

And worked wonders for my speed.

2.4k in 16:30 – that’s 6:52/km.

Polar says: Total time: 16:30, average puls:146, in zone: 16:15 , Kcal: 160

I've once and for all determined that I don't like to workout before work. I seem to always end up stressed because time flys and I get there a little late and all that.

I had to cut my cardio short because of time and because I kept getting coughing fits. But I tried a lot of my new excercises and they where fine.


Dumbbell Lateral Raise: 6x4kg 8x3kg 10x2kg
Lever Pec Deck Fly: 6x25 kg 8x20kg 10x15kg
Cable Pushdown: 6x15kg 8x10kg 10x7,5kg
Cable Bicep Curl: 6x11kg 8x10kg 10x6kg
Sit ups: 3x8
Leg press: 6x120kg 8x110kg 10x100kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg

10 minutes of running

Polar says: Total time: 42:34, average puls:132, in zone: 32:07 , Kcal: 336

My own four feet of space

Decided to try a run instead of going to the gym. Figured if the coughing got too bad I could just walk home.

I did cough quite a bit at the start of my run, but ended up running 4,5k at in 31:32 – that’s the fastest I’ve run yet.

I ran the route I failed to finish the other day. But I ran it in reverse.

Many years ago I actually had a boyfriend. He’s was a middle distance runner – 1500m and 3000m steeplechase, part of the Danish national team. So for a few months I spend a lot of time with runners and I guess I picked up a few things.

One was always to run in my own four feet of space and the other was to always finish a run on known territory – that’s what I did wrong last time. By reversing the route I knew exactly what was ahead once I was halfway.

Also in reverse I met the slight hills early on when I was still fresh – and I accomplished being in my four feet of space by wearing a cap, so it really was a piece of cake.

One day I’ll use the last tidbit I remember: Always to hold my breath when I overtake another runner – don’t let them hear how hard you work.

It will be a while before that happens.

Polar says: Total time: 31:32, average puls:150, in zone: 31:09 , Kcal: 348

Dumbbell Lateral Raise: 2x12x4kg
Lever Pec Deck Fly:L 6x25 kg 8x20kg 10x15kg
Cable Pushdown: 6x15kg 8x10kg 10x7,5kg
Cable Bicep Curl: 6x11kg 8x10kg 10x6kg
Leg press: 6x120kg 8x110kg 10x100kg
Back stretch: 1x6 55kg 1x8 50kg 1x10 45kg
Cable Front Pulldown: 6x35kg 8x30kg 10x2
Stomach crunch: 1x8 52,5kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg

Cardio: 1km at 6.7 km/h 1 min at 8km/h 1min at 9km/h 1min at 10km/h

Polar says: Total time: 1:00:12, average puls:132, in zone: 24:27 , Kcal: 425