50′ Endurance Cycle
Nice and easy 50 minutes on the cycle. Still feeling tight in the quads. Maybe lactic acid? I tried keeping my HR in the right zone (150 – 156) but my quads were not ready for it so the workout ended up being mostly an OD workout.
Workout:
- Type: General Cardio
- Date: 01/15/2009
- Time: 08:00:00
- Total Time: 00:50:00.00
- Calories: 456
Filed under: General Cardio
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60′ Strength Circuit - Need a new routine
Today’s circuit was a bit disappointing. My routine from the trainer focused on glute activation and hip work. However, the exercises seem way to simple and I am not feeling the muscle development in that area. Furthermore I seem to be spending too much time on this limited area and am in need of more work on my back, shoulders, and quads. Overall not too bad, but looking forward to mixing up the routine a bit next time.
Workout:
- Type: Strength Training
- Date: 01/15/2009
- Time: 08:00:00
- Total Time: 1:00:00.00
- Calories: 441
Filed under: Strength Training
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90′ OD Session - Erg / Cycle / Erg
Split up today’s 90-minute session into 3 30-minute pieces. Erg’d for 30 minutes at a good pase. Cycled for 30 minutes. My quads are still very tight when I cycle. Maybe my muscles are not yet developed enough and I have lots of lactic acid build-up? Finished with a 30 minute erg. Overall, felt strong and fast on the erg and enjoyed the workout.
Workout:
- Type: General Cardio
- Date: 01/14/2009
- Time: 08:00:00
- Total Time: 1:30:00.00
- Average Heart rate: 145
- Calories: 820
Filed under: General Cardio
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Afternoon run on Carnation Road
Nice and easy 60 minute run on carnation road. I took my dog today. The run was nice. The only annoying thing is running by the houses that have big agressive dogs. Three houses had these huge dogs who came right up to the end of the driveway to bark. Otherwise it was a great run. I passed two signs that said carnation road closed. Maybe I didn’t get far enough on the road, but the road seemed passable and all the flooding gone - funny.
Workout:
- Type: Run
- Date: 01/13/2009
- Time: 14:30:00
- Total Time: 1:05:00.00
- Average Heart rate: 141
- Max Heart rate: 164
- Calories: 764
- Distance: 6.4 miles
- Average Pace: 10:09.14/mile
Filed under: Run
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60′ Strength Circuit
60′ Strength circuit today. Did a 10 minute warmup on the erg, then focused on glutes / hips for the first half, then got into back extensions, shoulders, standing rows, and other upper body exercises. Solid workout and focused on proper technique and engaged core throughout. Overall a good workout.
Workout:
- Type: Strength Training
- Date: 01/13/2009
- Time: 08:00:00
- Total Time: 1:00:00.00
- Calories: 441
Filed under: Strength Training
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60′ OD - Cycle
60’ spin on the cycle. Felt a bit tight at the beginning but loosened up later in the workout. Cut this short from the 90 minutes I had planned since I had to get back to the house to help prepare for guests.
Workout:
- Type: General Cardio
- Date: 01/11/2009
- Time: 08:00:00
- Total Time: 1:00:00.00
- Calories: 700
Filed under: General Cardio
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60′ Strength Circuit
Felt good to work on glutes and hips. I added a few leg workouts for hamstring. I’ll add more for shoulders & quads in the future. Didn’t quite finish all the routines I wanted but completed the session in terms of time.
Workout:
- Type: Strength Training
- Date: 01/10/2009
- Time: 08:00:00
- Total Time: 1:05:00.00
- Calories: 478
Filed under: Strength Training
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OD Erg - 60′
Did 2×30’ erg pieces with stretching and a bit of rest between. Sore back persisted throughout much of the workout. I will take it easy and focus on strength for the next few days – more on the core abs, as well as glutes and hamstring strength & flexibility.
Workout:
- Type: General Cardio
- Date: 01/08/2009
- Time: 08:00:00
- Total Time: 1:00:00.00
- Average Heart rate: 146
- Max Heart rate: 164
- Calories: 670
Filed under: General Cardio
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Erg Intervals - 4×3:00/3:00r
Originally planned to do 7 intervals, but had a sore back so I only did the first 4. At least I was able to get in the workout. Will watch out for my back and may try some more core strength and glute work.
Workout:
- Type: General Cardio
- Date: 01/07/2009
- Time: 06:00:00
- Total Time: 00:45:00.00
- Average Heart rate: 152
- Max Heart rate: 165
- Calories: 410
Filed under: General Cardio
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60′ Strength Circuit
Met with my personal trainer today. Not too dificult of a workout but got some new hip / glute exercises to help activate them.
Workout:
- Type: Strength Training
- Date: 01/06/2009
- Time: 08:00:00
- Total Time: 00:40:00.00
- Calories: 400
Filed under: Strength Training
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