ST Circuit - 60′
10 minute warmup on the erg with 60 minutes of strength training. Felt solid though I was definitely a bit distracted. Nice to be back in the gym.
Workout:
- Type: Strength Training
- Date: 12/31/2008
- Time: 09:15:00
- Total Time: 1:00:00.00
- Calories: 440
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
EN Erg - 40′
Steady state piece at a higher pace than OD workouts. Felt solid throughout most of it. Last 10 minutes seemed weak and heavy.
Results: 2:17.5/500m avg, 8706 meters
Workout:
- Type: General Cardio
- Date: 12/29/2008
- Time: 09:00:00
- Total Time: 00:40:00.00
- Average Heart rate: 153
- Max Heart rate: 160
- Calories: 460
Filed under: General Cardio
|
Digg! this story.
|
Leave a Comment
60′ Strength Circuit
At home due to high winds, 4″ of snow, and slippery streets, I decided to improvise and do another strength routine focusing on shoulders, core, and legs. I wanted to get a cardio workout in, but that will have to wait until tomorrow - hopefully I can get to the gym.
Workout:
- Type: Strength Training
- Date: 12/21/2008
- Time: 13:00:00
- Total Time: 1:10:00.00
- Calories: 513
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
90 Minutes on the Erg
90’ Erg –
Today I went to the gym and did 3×30 minute pieces on the erg at a slow pace. I had forgotten my HR monitor so I had to guess. I pretty much slowed down anytime my heart felt like it was pounding very strongly – trying to keep it below 149bmp. 3×30’ is a tough workout. I stretched between each of the pieces to help loosen up a bit. The last 10 minutes of the 3rd piece was the most trying as weakness in my core developed. But overall felt very good about getting this workout in. I felt very strong and in control of this workout the entire time.
Workout:
- Type: General Cardio
- Date: 12/19/2008
- Time: 10:00:00
- Total Time: 1:30:00.00
- Calories: 1100
Filed under: General Cardio
|
Digg! this story.
|
Leave a Comment
65′ Strength Circuit - at home
Unable to get to the gym today due to bad roads (and a car that doesn’t have anti-lock breaks) I decided to do a strength session at home. I didn’t have the weights I needed so I improvised with a swiss ball, my wife’s hand weights (had to double up), and my own body weight for push-ups and other exercises. Hit all the major muscle groups and felt good getting in a workout in spite of the weather.
Tomorrow is a 90′ erg. If I can’t make it to the gym I may have to make it a run in the snow - that would be fun!
Workout:
- Type: Strength Training
- Date: 12/18/2008
- Time: 09:00:00
- Total Time: 1:05:00.00
- Calories: 600
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
48′ Erg Intervals
10 minute warmup & another 10 minute cooldown at the end. The core was a 48’ interval session of 8×3:00/3:00rest. Felt sore at the beginning, but throughout my pieces I felt stronger and stronger. Results were in the 2:05-2:07 range for the on periods. A tough workout, but felt good. My target race pace for the spring is 1:53 so getting the race pace down closer will be key this winter and early spring.
HR range was very good. The range target was 164-176 and I nailed HR mostly in the 165-170 range for most of the intervals. Note the AHR / MHR for this workout above are off since they include the rest periods as well which dramatically underrepresents my HR.
Split times are getting faster. I like it!
Workout:
- Type: General Cardio
- Date: 12/17/2008
- Time: 11:00:00
- Total Time: 1:08:00.00
- Average Heart rate: 152
- Max Heart rate: 175
- Calories: 950
Filed under: General Cardio
|
Digg! this story.
|
Leave a Comment
25′ Easy Afternoon Run
Second workout of the day Tuesday.
I decided to get away from the erg and do a run around Ames Lake where I live. A nice, short 25′ jaunt. The road is rather hilly so it was very difficult to keep my HR in my target zones. Out of the 25 minute run I was only in the zone for 11 minutes. I need a different route for OD runs.
Took Misia, our small dog on the run. She has incredible energy for a 15 pound rat-terrier / bischon mix and can go for hours.
Workout:
- Type: General Cardio
- Date: 12/16/2008
- Time: 14:30:00
- Total Time: 00:26:00.00
- Average Heart rate: 148
- Max Heart rate: 172
- Calories: 298
Filed under: General Cardio
|
Digg! this story.
|
Leave a Comment
Erg 50′ - Endurance pace
Felt pretty good today, but my focus on hitting my HR ranges were off. I was targeting 150-156bmp but was only in this zone for 6 minutes (out of 50). Given that the first part of the workout I was very low, that’s fine, but the last part I was way too high – maybe too focused on trying to get a slower split time.
Workout:
- Type: General Cardio
- Date: 12/16/2008
- Time: 07:30:00
- Total Time: 00:50:00.00
- Average Heart rate: 156
- Max Heart rate: 163
- Calories: 654
Filed under: General Cardio
|
Digg! this story.
|
Leave a Comment
90′ Strength Circuit
Long strength Circuit today. Focused on shoulders, upper back, and core abs. Tried a few of the new exercises from exercise set #5 from my trainer. Added a few of my favorites: inverted rows, good mornings, pushups, overhead presses. Felt good today.
Workout:
- Type: Strength Training
- Date: 12/15/2008
- Time: 07:30:00
- Total Time: 1:30:00.00
- Calories: 659
Filed under: Strength Training
|
Digg! this story.
|
Leave a Comment
70′ Cycle/Run
70 minute indoor cycle/run today (35′ of each) at a steady low-hr pace. Hit my target HR rates throughout the entire workout except for the last 15 minutes of the run (2nd half of the piece). My HR jumped up about 10bmp and yet it felt just as effortless as the rest of the workout. Once I noticed it I started decreasing my pace to get back to the target. Strange.
Workout:
- Type: General Cardio
- Date: 12/14/2008
- Time: 09:30:00
- Total Time: 1:11:00.00
- Average Heart rate: 146
- Max Heart rate: 180
- Calories: 787
Filed under: General Cardio
|
Digg! this story.
|
Leave a Comment
