Well for the life of me, I can't figure out why it has taken me more than a month to return to the gym. I like the workout fine, it's a nice gym and I feel great afterwards.

My reluctance goes beyond my natural laziness, I can usually easily bully myself out of that.

But I did decide when I saw my arms had weakened a bit that I will go twice a week Tuesday and Friday.

Cardio:
Rowing machine: 3 minutes, 623m

Resistance:
Leg press: 6x110kg 8x100kg 10x90kg
Lever standing hip extension: 1x6x2 55kg 1x8x2 50kg 1x10x2 55kg
Seated hip adduction: 1x6 35kg 1x8 30kg 1x10 25 kg
Lever leg extension: 1x6 30kg 1x8 25kg 1x10 20 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 6x50kg 8x45kg 10x40kg
Dumbbell Lateral Raise: 6x5kg 8x4kg 10x3kg
Lever chest press: 1x6 40kg 1x8 35kg 1x19 30kg
Cable Front Pulldown: 6x35kg 8x30kg 10x25kg
Cable Pushdown: 6x17,5kg 8x15kg 10x10kg
Cable Bicep Curl: 6x15kg 8x10kg


Cardio:
Running
3 minutes at 10k/h

Polar says: Total: 44:39 Average HR: 116 In zone: 11:25 Kcal: 225

Did something really stupid today – went running without being properly hydrated – in fact quite dehydrated. I ran on a double tall latte – the only liquid of any kind that I’ve had in the last 14 hours or more.

My breathing and HR was fine, but I did have some extra strong heartbeats along the way, probably all the caffeine and I had nothing to change gears with. When crossing a major road I usually speed up, not possible today.

There was a nasty headwind along the water and a fine mix of drizzling rain and ocean spray to cool me down. I did meet an old women who smile at me and told me that I was like a light in the grayness of this ordinary November day. No wonder I was wearing my bright orange municipal street sweeper jacket and my face takes on much the same hue after my first two running steps.

And then at the end of my ordeal it turned out, that I’m only 3 seconds from my goal of 6 minute kilometers that will take me just under 30 minutes for 5K.

Amazing.

Polar says: Total time: 25:06 Average HR: 149 In zone: 24:36 Kcal: 250

Nice longish run in perfect weather conditions. Didn't run as fast as I had hoped but did have three small hills on the route, never really got my HR down after the last and that coast me in the end.

Polar says: Total time: 30:30 Average HR: 157 In zone: 29:39 Kcal: 334

I’m in love with a long legged blond goddess. She pulled me through my run tonight, sending me under the for me magic 6min/km.

We met up about 1k into my run, it took me a while to realize we were running the same route, she was slightly ahead of me when I first noticed her and the I just decided to not let her open the distance between us.

At some point she turned down a side street and I thought I had lost her, but we met up again 500m further along. Again I just managed to keep up with her and I ran right behind her for a while until we got to the one incline on the route. She graciously allowed me to get ahead and I stayed ahead for a long while.

About 1k from the end of my route she, decided I was too old and fat for her and ran off. I envied her the ability to just change gears and go, but then she looked no more than 25 and was a least 20cm taller than me just the length of her stride did it.

So I ran the last boring leg by myself pretty pleased with having kept up with her for a while and even managed to keep pushing myself to the point of having a slight taste of blood in my mouth at the end and a HR of 176.

The time on my Polar was well worth it

Polar says: Total time: 24:48 Average HR: 152 In zone: 24:11 Kcal: 254

Darn I wish I could find a better way to gauge my speed than eyeballing the way I move past power poles or by checking my HR. Today I felt I was running fast, turned out I was plodding along. I ran my shortest route and should have easily have run it in a sub 6min/k pace and ended up at 6,5min/k which is really slow.

Polar says: Total time: 17:32 Average HR: 148 In zone: 16:29 Kcal: 168

Ran at dusk on a clear winters evening 30F and ice and a tiny dusting of snow on the ground. Was amazing.

I did freeze my butt off the first 5-6 minutes but it's a wonderful feeling when starting to sweat in the cold.

Did not set any personal records or some such spectacular achievements, but had fun and that's what it is all about

Polar says: Total time: 30:56 Average HR: 147 In zone: 30:33 Kcal: 301

Nice short run after long and somewhat busy day at work. Cold and clear ice is forming on the roads and pavement.

Polar says: Total time: 16:59 Average HR: 147 In zone: 16:37 Kcal: 167