Easy Treadmill
Warmup before weights.
Workout:
- Type: Run
- Date: 07/25/2008
- Time: 18:25:00
- Total Time: 00:32:02.00
- Calories: 635
- Distance: 3.4 miles
- Average Pace: 9:25.15/mile
Filed under: Fitness, General Cardio, Iraq, Run
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Naked Treadmill
No HR monitor. Just time and an easy RPE.
Warm up for the strength session to follow.
Workout:
- Type: Run
- Date: 06/25/2008
- Time: 17:45:00
- Total Time: 00:45:00.00
- Distance: 4.9 miles
- Average Pace: 9:11.3/mile
- Max Pace: 8:00/mile
Filed under: Fitness, General Cardio, Iraq, Run, Strength Training
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Treadmill Hill Intervals
More dust today, so it was back in the gym. Actually, today was gym day, so it likely would have been on the dreadmill anyway since this was my warmup leading up to the weights.
5 min @ 9:00/mi, 1.5 degrees
5 min @ 8:30/mi, 1.5 degrees
5 min @ 8:00/mi, 1.5 degrees
10 min @ 1 min on - Elevation 7 degrees, 7:00/mi pace; 1 min recovery @ 1.5 degrees, 9:00/mi pace
5 min @ 9:00/mi, 1.0 degree
Workout:
- Type: Run
- Date: 06/18/2008
- Time: 17:45:00
- Total Time: 00:30:00.00
- Average Heart rate: 142
- Max Heart rate: 165
- Calories: 630
- Distance: 3.38 miles
- Average Pace: 8:52.54/mile
- Max Pace: 7:00.07/mile
Filed under: Fitness, General Cardio, Iraq, Run, Strength Training
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Gym Day
Yesterday turned into an impromptu rest day thanks to some work requirements, but at least I was able to get to the gym today.
Not really a full hour, since this is a light week overall. A 15-minute cycle warmup, 30 minutes of focused weight work, then 15 minutes on the treadmill @ 10-minute pace.
It felt good.
Workout:
- Type: Strength Training
- Date: 06/11/2008
- Time: 21:00:00
- Total Time: 1:00:00.00
Filed under: Fitness, Flexibility, General Cardio, Iraq, Run, Strength Training
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Gym Work
It’s been an irregular week to workout. Thursday ended up being a rest day, rescheduled from Friday. Then overnight Thursday I ended up sleeping 10 hours (apparently I needed it). But that’s the first time I can remember sleeping like that in forever.
But it shot the morning run. So I scheduled gym work for after dinner, which I don’t like to do. But the beauty is that the gym thins out pretty quick after 10pm.
So 20-minutes of Lifecycle w/ intervals to get the blood flowing, 40-minutes of strength work, then a 20-minute cooldown consisting of dreadmill and bike.
Workout:
- Type: Strength Training
- Date: 06/06/2008
- Time: 21:30:00
- Total Time: 1:20:12.00
- Calories: 802
Filed under: Cycle, Fitness, General Cardio, Iraq, Run, Strength Training
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Last “half” of “Weekend Marathon”
Workout:
- Type: Run
- Date: 03/30/2008
- Time: 10:30:00
- Total Time: 1:47:38.00
- Average Heart rate: 148
- Max Heart rate: 163
- Calories: 1737
- Distance: 11.53 miles
- Average Pace: 9:19.88/mile
- Max Pace: 7:04.03/mile
- Ascent: 260 ft
- Descent: 260 ft
Filed under: Fitness, Galloway, General Cardio, Inspiration, Marathon, Run, Walk
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Slow & Easy
Workout:
- Type: Run
- Date: 03/21/2008
- Time: 07:15:00
- Total Time: 00:27:47.00
- Average Heart rate: 145
- Max Heart rate: 165
- Calories: 461
- Distance: 3.03 miles
- Average Pace: 9:10.46/mile
- Max Pace: 7:54.93/mile
- Ascent: 83 ft
- Descent: 83 ft
Filed under: Fitness, General Cardio, Run
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Testing the Waters
With Tuesday’s results of a very easy run keeping my average HR in the 150’s, I didn’t run on Wednesday. Well, that and going to a Linkin Park concert Tuesday night and not getting home until 2:30am thanks to the ice and wrecks. Wednesday saw a few inches of snow on the ground that didn’t clear until the end of the day. And towards the end of the day, I started really feeling my ITB, for some odd reason. It’s been a year since it gave me fits, so I couldn’t figure out why.
Doing a bit of reading today, I figured I must have caught an errant knee in the upper thigh while flying around the pit at the LP concert. That must have aggravated it, since I can feel deep bruising in that area. So that caused some tightening, which started pulling on the band and aggravating my hip.
I bit longer run this morning with a coworker. Our chatting kept the effort easy (2 of 10) and the average HR was a bit lower (149 vs 155) than Tuesday, so that’s a good sign.
I’ve spent the rest of the day stretching, massaging and rolling my trigger points. My ITB’s already loosening up, so I’m pleased with that.
Workout:
- Type: Run
- Date: 02/28/2008
- Time: 07:20:00
- Total Time: 00:30:59.00
- Average Heart rate: 149
- Max Heart rate: 173
- Calories: 518
- Distance: 3.42 miles
- Average Pace: 9:03.81/mile
- Max Pace: 6:30.88/mile
- Ascent: 88 ft
- Descent: 88 ft
Filed under: "trigger point", Fitness, Flexibility, General Cardio, Run, music
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F-tron
25 easy minutes in Zone 1 on the elliptical trainer, which some of the “broke” guys at work call the “Fagatron”. It makes me laugh, but I still like using one from time to time. Especially this morning, stretching out my left calf, which has been tight since my 13 mile run on Sunday.
Workout:
- Type: General Cardio
- Date: 01/16/2008
- Time: 07:00:00
- Total Time: 00:25:00.00
- Average Heart rate: 125
- Max Heart rate: 133
- Calories: 245
Filed under: Fitness, General Cardio
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