OD Erg - 60′
Felt good and strong from the core.
Workout:
- Type: General Cardio
- Date: 01/05/2009
- Time: 08:00:00
- Total Time: 1:00:00.00
- Calories: 546
Filed under: General Cardio
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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
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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
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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
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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
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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
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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
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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
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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
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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
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