1/12/2014
Run (outside)
42 degrees
Light clouds
wind 10 mph
Start Time: 1230
60 minutes
6.7 miles
Ave HR 159
Went out a little fast but quickly settled into a nice pace that I was able to maintain for the entire run. After the run I had a little cream cheese and a yogurt and berry smoothie. Otherwise I didn't use any other fuel for the run and I felt good. For the remainder of the day I wore my 2XU compression socks to help with recovery and reduce soreness for Monday's workout.
1/13/2014
Bike trainer
32 minutes
121 ave HR
82 RPM ave cadence
398 cals
Seems the compression socks helped out yesterday. My legs felt pretty good this morning. But since I did a couple longer runs this weekend, I took it a little easy on the bike this morning for a little recovery. I like the numbers though.
1/14/2014
Rest day
1/15/2014
 | ||
| This is what happens when you forget to bring work shoes to the gym. |
30 degrees
Thick fog
wind 0 mph
Start Time: 0400
35 minutes
4.2 miles
Ave HR 162
815 cals
Lifting 30 mins
Abs
Bench
Push-up
Lat pull
DB curl
DB bench
DB row
It was a very foggy morning run. With he temperature just below freezing the conditions were perfect for little spots of black ice all around the neighborhood. So, if I were smart, I would have turned around and went home after hitting the first patch. No need for injury, right? Yeah well who said I was smart? I just kept on running. I used the opportunity to learn something new.
Today was also my fist day in the gym in quite a while. This year I am adding some strength training into my workout routines. I didn't do anything major, mostly upper body today. I intend to spend a couple weeks using just body weight or light weights. I am doing this to allow my muscles to adapt to the new stress of weights. I don't want to injure myself by going too hard too soon. This definitely something I would have done when I was younger.
Today was also my fist day in the gym in quite a while. This year I am adding some strength training into my workout routines. I didn't do anything major, mostly upper body today. I intend to spend a couple weeks using just body weight or light weights. I am doing this to allow my muscles to adapt to the new stress of weights. I don't want to injure myself by going too hard too soon. This definitely something I would have done when I was younger.
1/16/2014
Bike trainer
35 minutes
132 ave HR
84 RPM ave cadence
477 cals
Lifting
Lunges
Free Squats
Light bar squats
Leg extensions
Leg curls
Calf raises
Pull ups
1/17/2014
Rest day
I think the addition of the weights (plus a couple bad nights of sleep) required an additional rest day this week. My body was telling me not to get out of bed this morning. Sometimes you need to listen to what the body is telling you.
I think the addition of the weights (plus a couple bad nights of sleep) required an additional rest day this week. My body was telling me not to get out of bed this morning. Sometimes you need to listen to what the body is telling you.
1/18/2014
Bike trainer
50 minutes
141 ave HR
86 RPM ave cadence
747 cals
No comments:
Post a Comment