Total miles ran for April 2007: 65.11

1 | 10:20
2 | 10:37
3 | 10:12
4 | 10:56
5 | 10:55
5.0 miles | 53:02 | 10:36min/mi

0.24 mi walking CD | 4:15

Total miles for this week: 15.18 miles
Walking: 6.51 miles

3.1 miles easy tonight with running group. ~33 minutes.

weights:
Lat pulldowns: 3 x 15 @ 40 lbs
Hyperextensions: 3 x 15 @ 95 lbs
Leg extensions: 3 x 10 @ 30 lbs
Seated hamstring curls: 3 x 12 @ 30 lbs
Seated cable rows: 3 x 12 @ 40 lbs
Chest press on stability ball: 3 x 12 @ 20 lbs
Hip abductors: 3 x 15 @ 100 lbs
Calf press: 3 x 15 @ 50 lbs
Tricep rope pushdown: 3 x 10/10/15 @ 40/40/20 lbs
Torso rotations: 3 x 12/side @ 55 lbs

3 easy last night.

1 | 9:57
2 | 10:32
3 | 10:44
3 miles | 31:13 | 10:24min/mi

0.27 mi walking CD | 5:47

Pace challenge

5.6km (3.48 miles) in 33:12 (9:32min/mi)

I hope that within the next 5 weeks of running group I can improve my pace to under 9 minutes per mile.

A la Garmin (forgot to stop the timer for a few seconds after I finished, but finish time was 33:12).



Lifted afterwards..

Leg extensions: 3 x 10 @ 30 lbs
Seated hamstring curls: 3 x 10 @ 30 lbs
Hip adductors: 3 x 15 @ 90 lbs
Dumbell incline chest fly: 3 x 10 @ 25 lbs
Bicep curls: 3 x 12/arm @ 12.5 lbs
Rear lat raises on stability ball: 3 x 10 @ 10 lbs
Overhead press on stability ball: 3 x 10 @ 20 lbs
Torso rotations: 3 x 12/side @ 55 lbs

20 minutes bike, levels 8-10

Seated row: 3 x 12 @ 40 lbs
Cable tricep pushdowns(rope): 3 x 12 @ 30 lbs
Lat pulldowns(cable): 3 x 12 @ 40/55/40 lbs
Dumbell curls: 3 x 10/12/12 @ 15/12.5/12.5 lbs
Torso rotations: 3 x 12/side @ 60 lbs
Stability ball passes: 3 x 6
Hyperextensions: 3 x 15 @ 90 lbs
Leg extensions: 3 x 10 @ 30 lbs
Leg press: 3 x 15 @ 50 lbs
Seated hamstring curls: 3 x 12 @ 30 lbs
Hip adductors: 3 x 15 @ 90 lbs
Shin press thingy (I'm so technical): 3 x 10 @ 5/10/10lbs
Overhead shoulder press on ball: 3 x 12 @ 20 lbs
Chest flyes: 3 x 15 @ 20/20/30 lbs
Lat raises: 3 x 12 @ 10 lbs

accidentally hit "lap" at 6.5 so my last lap time is screwed up but i checked my watch at 7 miles and the pace for the run was 10:14.


7 miles | 10:14min/mi
1.17 mi walking CD

0.28mi walking CD

Intervals with running group..

my resting heart rate as of today: 52bpm

40 minutes Cybex, hill intervals, level 6

lifted..

leg extensions: 3 x 10 @ 30 lbs
torso rotations: 3 x 15/side @ 50 lbs
seated ham curls: 3 x 15 @ 30 lbs
seated row: 3 x 15 @ 40/25/25 lbs
tricup pushdowns(rope): 3 x 15/15/10 @ 20/20/40 lbs
chest press(dumbell): 3 x 15 @ 20/20/25 lbs
lat pull downs: 3 x 10/10/15 @ 40 lbs
lat raises: 3 x 10 @ 10 lbs

running group tonight.

5 minutes warmup on indoor track
0.25 mi continued WU on trail

6k tempo:

1 | 9:33
2 | 10:41
3 | 11:11
3.55 mi | 37:04 | 10:26min/mi

All finished exams, and my science degree.

1 | 10:08
2 | 10:19
3 | 10:38
4 | 11:05
4.17 mi | 44:07
0.29 mi walking CD | 6:44

this is my 300th post in this blog. that's a lot of workouts.

today:
13 minute warmup on the bike, level 8

Seated row: 3 x 10/12/15 @ 25 lbs
Lat pulldown: 3 x 10/12/15 @ 40 lbs
Rope tricep pushdowns: 3 x 10/10/15 @ 40/40/20 lbs
Bicep curls: 3 x 12/arm @ 12.5 lbs
Chest flyes: 3 x 10/12/15 @ 15 lbs
Lat raises: 3 x 12/12/10 @ 10 lbs
Torso rotations: 3 x 12/side @ 50 lbs
Crunch machine: 3 x 12 @ 40 lbs

3 miles running on the treadmill + 1 more mile on the track
~ 0.25 mi walking on the track

Total miles this week: ~ 10

running group again tonight!

5 minutes warm up
3 x 4 minute intervals with 2 minutes recover (walking)
Total: ~2 miles

weights:
lat pulldown: 1 x 12 @ 40 lbs
seated row: 1 x 12 @ 30 lbs
shoulder raise: 1 x 10 @ 20 lbs
leg press: 1 x 12 @ 50 lbs
seated hamstring curls: 1 x 15 @ 60 lbs
leg extensions: 1 x 15 @ 50 lbs
kickbacks: 1 x 10/leg @ 50 lbs
hip adductors: 1 x 13 @ 130 lbs
bicep curls: 1 x 10 @ 20 lbs
tricep pushdowns: 1 x 10 @ 30 lbs
torso rotations: 1 x 10(each way) @ 60lbs
crunches: 1 x 12 @ 40lbs

Running group tonight, on the indoor track due to snowy sidewalks.

5 minutes easy warm up
5 x 1km repeats (all less than 6:00/km) with 2.5 minutes rest inbetween
5 minutes walking cooldown

Total (approximately): 3.5 miles | 36 minutes
0.2 mi walking CD | 5 minutes

6.22 miles + 0.29 mi walking CD




Total miles this week: 18.42

From Tuesday, April 3rd.. a little hard to follow since I forgot to lap some of the intervals, but basically it was 1 min easy/1 min hard/2 easy/2 hard/2 easy/2 hard/3 easy/3 hard/3 easy/3 hard/ and then I completed messed up the last two laps and just ran at a steady pace. :)

fartleks:

1| 10:47
2| 11:15
3| 11:43
4| 11:20
5| 12:07
6| 11:35
6.0 miles | 1:08:51
0.35 mi CD | walking | 6:10

Slow as cold molasses.

1 | 9:55
2 | 10:33
3 | 10:46
3.0 miles | 31:15
0.29 mi CD | walking | 6:10