Cardio:

just my walk to & from the gym (2 miles/~35 mins)

Weights:
hanging knee raises: 3 x 15
cable tricep pushdowns: 3 x 12 @ 20/30/30 lbs
bench press: 3 x 10 @ 45 lbs
assisted pull ups: 3 x 10 @ 105 lbs assisted
seated row: 2 x 10 @ 35 lbs
barbell upright rows: 2 x 10 @ 25 lbs
leg extensions: 3 x 10/leg @ 30 lbs

Cardio:

30 minutes bike, levels 6-8

Weights:
hamstring curls: 3 x 10 @ 30/50/50 lbs
hip abductions: 3 x 12 @ 70 lbs
hip adductions: 2 x 20 @ 70 lbs
crunches on the ball: 3 x 10

Cardio:
30 minutes bike, levels 6-8
10 minutes rower (2000m)

+ 2 miles walk to/from gym.. as usual.

Cardio:
15 minutes treadmill (10 minutes run + 5 minutes walk)

Weights:
Decline dumbell chest press: 3 x 10 @ 30 lbs
Rope tricep pushdowns: 2 x 10 @ 20 lbs
oblique sit ups: 2 x 12/side
side bends: 2 x 12/side @ 20 lbs

Yesterday:

Cardio:
15 minutes bike
5 minutes treadmill (running was NOT happening, damn knee[s])

Weights:
dumbell curls: 2 x 12 @ 10 lbs
dumbell overhead press: 2 x 12 @ 20 lbs
single leg extensions: 2 x 10 @ 30 lbs
hamstring curls: 3 x 10 @ 50 lbs
hip abductions: 2 x 15 @ 75/70 lbs
assisted pull ups: 3 x 10 @ 120 lbs assisted
hanging knee raises: 2 x 15
crunches on the ball: 1 x 10
crunches in roman chair: 2 x 10

Cardio:
35 minutes treadmill (3.25 miles)
15 minutes bike, level 6

Crunches: 2 x 15
Bicycles: 2 x 24
Scissors: 2 x 5

Totals for November:

15 total workouts
9 weight training workouts
22.3 miles running
31 miles walking
53.3 miles total

T-19 days until knee surgery!

Cardio:

25 minutes treadmill (2 mile run + c/d)
15 minutes bike, manual setting, level 6

Weights:
Hip adductions: 2 x 15 @ 70 lbs
Hip abductions: 2 x 15 @ 70 lbs
Hamstring curls: 2 x 15 @ 30/50 lbs
Leg extensions: 2 x 15 @ 30/50 lbs
Leg press: 1 x 15 @ 50 lbs
Hanging knee raises: 2 x 15
Side bends: 2 x 12/side @ 20 lbs
Bench press: 3 x 10 @ 45 lbs

+ 4 miles walking to/from gym/school today

Cardio:
30 minutes bike, level 6

Weights:
dumbell curls: 2 x 12 @ 15 lbs
tricep kickbacks: 2 x 12 @ 10 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
assisted pull-ups: 2 x 15 @ 120 lbs assisted
leg extensions: 2 x 15 @ 30 lbs
hip adductions: 2 x 20 @ 50/75 lbs
hanging knee raises: 3 x 15
crunches on ball: 2 x 15

Just cardio today.

35 minutes treadmill (30 minutes [3 miles] run + 5 min c/d)
15 minutes bike, manual setting, level 6

+2 miles walking to/from gym.

Cardio:
25 minutes treadmill (20 minute run + 5 min w/u & c/d)
20 minutes bike, manual setting, level 6 (5ish miles)

Abs:
Crunches: 2 x 15
Side bends: 2 x 12/side @ 20 lbs

+ 2 miles walking to & from gym.

4 mile run on the treadmill + w/u & c/d

single leg extensions: 3 x 10 @ 15 lbs
single hamstring curls: 1 x 12 @ 15 lbs (bad leg)
seated hamstring curls: 3 x 10 @ 30 lbs
hip abductions: 2 x 12 @ 75 lbs
hip adduction: 2 x 12 @ 60 lbs
dumbell curls: 2 x 12 @ 10 lbs
tricep pushdowns: 1 x 10 @ 20 lbs
chest press: 2 x 12 @ 30 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
crunches on the ball: 3 x 15/15/12
bicycle crunches: 2 x 24

+3.5 miles walking (commute)

cardio:
walk to & from gym: 35 minutes
20 minutes bike, level 6

bench press: 2 x 10 @ 45 lbs
single leg extensions: 2 x 12 @ 15 lbs
hanging knee raises: 2 x 15
lat pulldowns: 2 x 15 @ 30 lbs

Cardioo:

5k run on the treadmill ~32 minutes + w/u & c/d
15 minutes bike, level 6

full body weights w/ maggie this evening. knee surgery in a month!

dumbell curls: 2 x 15 @ 15/10 lbs
tricep kickbacks: 2 x 10 @ 10 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
barbell upright rows: 2 x 12 @ 25 lbs
seated row: 2 x 12 @ 30 lbs
assisted pull-ups: 2 x 8/10 @ 105/120 lbs assisted
single leg extensions: 3 x 10 @ 15 lbs
single seated ham curls: 3 x 10 @ 15 lbs
hip abductors: 2 x 12 @ 70 lbs
hip adductors: 3 x 10 @ 50 lbs
crunches on the ball: 2 x 15
bicycles: 2 x 24
regular crunches: 2 x 12
hanging knee raises: 2 x 15
crunches in roman chair thing: 2 x 15

cardio: >60 minutes walking throughout the day

Saturday: 20 minutes bike + 5 minutes Cybex Arc Trainer

Sunday: off

Monday: off

Tuesday:
15 minute run @ 6.0mph/5 minute walk @ 3.5mph on treadmill
10 minutes bike, manual setting, level 6

lat pull downs: 2 x 10 @ 70 lbs
chest press: 2 x 10/8 @ 30 lbs
shoulder press: 2 x 10 @ 35 lbs
single leg extensions: 3 x 10 @ 15 lbs
single leg seated hamstring curls: 2 x 10 @ 15 lbs
hip abductions: 2 x 12 @ 75 lbs
hip adductions: 2 x 15 @ 100 lbs
hanging knee raises: 2 x 15

+ at least 3.5 miles walking all day

full body weights today..

assisted pull-ups: 3 x 10 @ 90/110/120 lbs assisted
seated row: 3 x 10 @ 35 lbs
hyperextensions: 2 x 12
tricep push-downs: 2 x 12 @ 20 lbs
bench press: 2 x 10 @ 40 lbs (bar only)
hanging knee raises: 2 x 10
bicycles: 2 x 24
crunches in roman chair thinger: 2 x 15/10
single leg extensions: 3 x 10 @ 10/15/20 lbs
single seated hamstring curls: 3 x 10/25/20 lbs
hip abductions: 2 x 15 @ can't remember
hip adductions: 2 x 20 @ can't remember
skull crushers: 2 x 10 @ 15 lbs
calf press: 2 x 20 @ 50/70 lbs

20 minutes bike, level 6
10 minutes elliptical
10 minutes running @ 5.6mph
5 minutes walking @ 3.0mph
Total cardio: 45 mins

dumbell overhead shoulder press: 2 x 12 @ 20 lbs
chest flyes: 2 x 12 @ 20 lbs
barbell upright rows: 2 x 12 @ 20 lbs
chest press (lever): 2 x 12 @ 35 lbs
lat pulldowns: 2 x 12 @ 50 lbs
crunches on ball: 2 x 15
single leg extensions: 2 x 12 @ 10 lbs

I have been a lousy updater in this blog!

The following runs are on my Garmin:

Oct 21: 7k (4.33 mi) 44:57
Oct 25: 7k (4.33 mi) 45:17
Nov 02: 5k (3.1 mi) 32ish minutes (lost GPS signal)
Nov 03: 5k (3.1 mi)32:08

+ at least 30 minutes walking to/from school q. day.

Today:

40 minutes bike, level 6, intervals

dumbell curls: 2 x 12 @ 15 lbs
tricep pull downs: 2 x 10 @ 20 lbs
single leg extensions: 2 x 10 @ 10 lbs
hip abductions: 2 x 20 @ 110 lbs
hanging leg lifts: 2 x 15
bicycles: 2 x 24

~35 minutes walking to/from school & gym. :)

Cardio:
- 40 minute run on the treadmill
- walking to & from school & the gym (~35 minutes)

Cardio:
- 30 minutes bike, level 6
- walking to & from school & the gym (~35 minutes)

Abs:
Hanging knee raises: 3 x 12
Oblique crunches: 2 x 10/side
Side bends: 2 x 12/side @ 20 lbs
Pec dec: 3 x 10 @ 30 lbs
Leg extensions: 2 x 10 @ 30 lbs
Overhead shoulder press: 2 x 10 @ 20 lbs
Rope tricep push-downs: 3 x 10/10/8 @ 20 lbs

Cardio:
- 30 minutes bike, level
- walking to & from school (~25 minutes)

crunches
oblique crunches
chest press
leg extensions
hanging leg lifts
assisted pull-ups
dumbell curls

law school is keeping me very busy, but I look forward to working out and having that time to myself, without a casebook in front of me. :)

- Ran 6.22mi/10km (1:08:42)
- 0.2mi walking CD
- walked to & from school (24 minutes)

15 minutes recumbant bike

dumbell curls: 3 x 10 @ 12 lbs/arm
dumbell overhead press: 3 x 12 @ 24 lbs
tricep kickbacks: 3 x 10 @ 10 lbs/arm
skull crushers: 1 x 10 @ 12 lbs
incline sit ups: 3 x 10
bicycles: 3 x 24
deadlifts: 3 x 10 @ 24 lbs

Monday: 3 miles, untimed, with friends :)

1 | 9:47
2 | 10:33
3 | 10:14
3.1 miles | 31:25 | 10:08min/mi
0.3 mi walking CD | 5:24

1 | 9:48
2 | 9:54
3 | 11:37
4 | 10:13
5 | 11:25
6 | 10:41
6.22 miles | 1:05:46 | 10:34min/mi
0.4 mi walking CD | 6:42

Sept 17th: 3.1 miles, untimed

1 | 10:03
2 | 9:46
3 | 9:38
4 | 9:54
4.3 miles | 42:26 | 9:52min/mi
0.26 mi walking CD | 4:25

Miles for Sept 2-8: 10.72
Miles for Sept 9-15: 14.1

Sept 15th:
1 | 10:20
2 | 10:28
3 | 10:32
4 | 11:44
5 | 12:24
5.5 miles | 1:01:50 | 11:15min/mi
0.29 mi walking CD | 5:20

Sept 12th:
1 | 10:15
2 | 10:36
2.4 miles | 24:50 | 10:25min/mi

Sept 10th:
1 | 10:36
2 | 10:05
3 | 10:21
3.1 miles | 31:58 | 10:19min/mi
0.34 mi walking CD | 6:10

Sept 9th:
1 | 10:24
2 | 10:31
3 | 10:17
3.1 miles | 32:17 | 10:25min/mi
0.27 mi walking CD | 6:13

Sept 6th:
1 | 10:05
2 | 10:50
3 | 10:22
3.1 miles | 32:12 | 10:23min/mi
0.2 mi walking CD | 8:08

1 | 10:31
2 | 10:11
2.4 mi | 25:09 | 10:30min/mi

1 | 9:17
2 | 9:44
3 | 10:39
4 | 11:19 (mostly uphill- I need to get used to the the Halifax hills!)
4.31 mi | 44:04 | 10:05min/mi | 6.0mph

1.62 mi walking CD | 27:02 | 16:54min/mi

(walked to the law school and back to check how long it takes)

tricep dips (3 x 10)
push-ups (3 x 10)
biclyes (3 x 24)
crunches (3 x 20/20/15)

1 | 9:44
2 | 10:18
3 | 10:27
3.31 mi | 33:43 | 10:32min/mi (5.7mph)
0.19 mi walking CD | 4:57

push-ups: 3 x 10
bicycles: 3 x 24
crunches: 3 x 15

3 miles, treadmill, 32:00
4 minutes CD

crunches: 3 x 15
bicycles: 3 x 24
big girl push-ups (which means on my feet, not my knees): 2 x 10

I am slow as cold molasses with this knee brace but thank heavens I can run at all.

I love walking at night in the summer time, and tonight was no exception. So relaxing!

I finally found my Garmin, too!

1| 14:36
2| 14:40
3| 15:25
4| 17:06
4.0 miles walking | 1:01:49

4 miles + walking CD, untimed

45 minutes cybex arc trainer, level 7, hill intervals
1000m rowing (10 mins?)

crunches: 2 x 12
push-ups on bosu: 2 x 10
leg extensions: 3 x 10/leg @ 10 lbs
hamstring curls: 3 x 10/leg @ 10/10/15 lbs
deadlifts: 2 x 10 @ 30 lbs
side leg lifts on bosu w/ 9lb body bar: 1 x 5/side

Monday: 3 mile run, untimed

60 minutes stationary bike, levels 8-10

bicep curls: 2 x 12/arm @ 15/17.5 lbs
overhead shoulder press: 2 x 12 @ 25 lbs
bent over rows: 1 x 10/arm @ 15 lbs
hanging leg lifts: 1 x 6
deadlifts: 3 x 10 @ 30 lbs
seated rows: 2 x 12 @ 40 lbs
tricep pushdowns: 2 x 12 @ 40 lbs
push-ups off bosu: 3 x 10/10/8
crunches on bosu: 2 x 10
bicycles: 2 x 24
stability ball passes: 3 x 6 (ouch these kill me when i haven't done them in a while!)

4 miles untimed + WU/CD

I've been slacking with this blog.

Today:

30 minutes Cybex, level 7, hill intervals
10 minutes treadmill CD, walking, 3.6mph

Crunches: 2 x 12
On bosu: 2 x 8
bicycles: 2 x 20
pushups on bosu: 3 x 10
leg extensions: 2 x 10 @ 10 lbs/leg
seated hamstring curls: 2 x 10 @ 10 lbs/leg
bicep curls: 2 x 12 @ 15lbs
single arm bent over rows: 2 x 10/8 @ 15 lbs
skull crushers (dumbell): 2 x 10 @ 15 lbs

Yesterday: 3 mile run
Aug 13: 3 mile run

and more runs before that, I just can't remember :p

3 miles, untimed + abs/push-ups

my garmin is lost somewhere admist the mess in my room. blah

3 miles, untimed + abs & push-ups.

5 hours of busy waitressing. I walked 9.5km yesterday during my 10 hour shift, so I'm going to estimate at least another 5km tonight.

15 minutes cross trainer, level 6
25 minutes treadmill (2.35 miles)

Crunches: 2 x 12
Crunches with a twist: 2 x 5? not sure.. I was talking to someone at the time
Leg raises with med ball: 2 x 12 @ 10 lbs
Push-ups on bosu: 2 x 10
Side leg lifts with body bar on bosu: 2 x 10/side @ 6lbs
Front leg lifts with body bar on bosu: 2 x 10/side @ 6lbs
Leg extensions: 2 x 10/leg @ 10 lbs
Ham curls: 2 x 10 @ 5 lbs (bad leg only)

+ 4 hours hostessing at work which = non-stop walking pretty much!

cardio:
elliptical, level 6, 15 minutes
treadmill, running, 15 minutes
treadmill, walking 5 minutes

crunches: 2 x 12
crunches with a twist: 2 x 10
lying side bends on bosu: 1 x 10/side
leg lifts with 2kg medecine ball: 2 x 12
modified push-ups on bosu: 2 x 10
dumbell curls: 2 x 12/arm @ 12.5 lbs
incline dumbell chest press: 2 x 12 @ 25 lbs
standing hamstring curls: 2 x 10 @ 10 lbs
seated leg extensions: 1 x 10/leg @ 10 lbs
lat pull downs: 2 x 12 @ 55 lbs

The difference the brace makes:

1 | 10:12
2 | 10:28
3 | 10:29
3.0 miles | 31:09
0.20 mi walking CD | 3:54 | 19:55min/mi

1 | 10:20
2 | 12:12
3 | 11:55
3.0 miles | 34:27
0.14 walking CD | 3:01

Running without my knee brace was not a good idea.

1 | 10:05
2 | 10:49
3 | 10:39
4 | 11:17
4.0 miles | 42:52
0.17 mi walking CD | 3:35

July 3rd:

3 miles on the treadmill (32 minutes; wearing my brace)
3 minute walking CD

Some abs & some push-ups on the bosu

My first run with my new ACL/knee brace. I had to stop a few times to adjust it (trying to find the most comfortable degree of tightness). It's a little heavy and a little akward, but of course I'm not used to wearing anything on my knee. It held my knee in place great and I ran pain free without worrying about my knee twisting. I really noticed the weakness in my left leg while wearing the brace because I felt more comfortable using that leg (whereas I usually favor my right). In addition to the weight of the brace, my left leg was fatiguing quicker than my right.

I realize that this is probably way more detail about my knee than anyone is interested in reading, but I find it helpful to document this stuff so I can remember to talk to my doctor/surgeon/physiotherapist about it later. :)

Hell, I'm just happy to be running.

1 | 9:23
2 | 10:33
3 | 11:08
3.0 miles | 31:05
0.22 mi walking CD | 4:10

45 minute spin

Such a good workout!! Jill Anne's classes are becoming quite popular and are getting hard to get in to, but I hope to keep going every Saturday.

30 minute spin
30 minutes sculpt

The 30 minutes sculpt part required some improvising on my part seeing as most of the exercises involved lunges & squats (the orthopedic surgeon said these are a no-no). So I did what I could with my good leg, and managed with my other.. we also did abs, and some upper body exercises with the body bar. And push-ups. Great class!

Lovely run on the trail today.

4.36 miles in ~45 minutes

(forgot my Garmin at home)

20 minutes bike, level 10

single leg extensions: 3 x 10 @ 10 lbs (my bad knee moves all over the place when i do these and it doesn't fully extend.. can't wait to get my brace!)
deadlifts: 2 x 12 @ 25 lbs
hip abductors: 2 x 15 @ 90 lbs
dumbell curls: 2 x 12/arm @ 12.5lbs
lat pulldowns: 2 x 12 @ 50 lbs
incline leg lifts: 2 x 12
sit ups with a twist on incline: 2 x 10
dumbell decline chest press: 2 x 12 @ 20 lbs
dumbell overhead shoulder press: 2 x 12 @ 20 lbs

3 miles in under 30 minutes.. at the risk of jinxing myself, I will say things are looking up *knock on wood*.

My knee brace will be in later this week. Although my knee felt more stable during my runs yesterday and today, I hope the brace will provide a little more piece of mind.

My right (good) knee has been twinging on the outside; I suspect this is due to favoring it. I'm making a conscious effort not to.

1 | 9:33
2 | 9:55
3 | 10:05
3.0 miles | 29:35
0.22mi walking CD | 4:00

I plan on doing a spin class Wednesday and Saturday this week. Spinning really helps strengthen the muscles and tendons surrounding my knees.

I really would like to run a fall half marathon.. I'm going to keep an eye out for a 3/day week plan. If anyone reads this and has a suggestion, I'd love to hear it. :)

1 | 10:11
2 | 9:45
3 | 10:52
4 | 11:10
4.0 miles | 42:01
0.23mi walking CD | 3:51

Friday:

3.0 miles 31:30
5 minute walking CD

treadmill:
16 minutes walking (1 mile)

30 minutes bike, level 10 (8.5 miles)

bicycle crunches: 2 x 20
stability ball passes: 3 x 6
dumbell chest flyes on the ball: 2 x 12 @ 20 lbs
dumbell overhead press on the ball: 2 x 12 @ 20 lbs
lat pulldowns: 2 x 12 @ 50 lbs
hyperextenions: 2 x 15 @ 90 lbs
single leg extensions: 3 x 10 @ 10 lbs

30 minutes bike, level 10

stretches
2 x 10 crunches
2 x 6 modified push ups

My knee felt good while on the bike and is feeling better now (after the workout) than it did yesterday and this morning. I will bike again tomorrow and maybe try to run again Friday.

Today:

treadmill; 5% grade
5 minutes walking 4.0mph
25 minutes running 5.8-6.0mph
9 minutes walking 3.5mph

crunches with a twist: 10/side
torsto rotation: 2 x 15/side @ 60 lbs
dumbell flyes on ball: 2 x 10 @ 20 lbs
dumbell curls: 2 x 10 @ 17.5/12.5 lbs
tricep pushdowns: 2 x 12/10 @ 20/40 lbs
single leg extensions: 3 x 10 @ 10 lbs
single leg hamstring curls: 1 x 10 @ 10 lbs
lat raises: 2 x 10 @ 10 lbs

Friday:

treadmill..
5 minutes walking (4.0mph)
25 minutes running (5.8-6.2mph)
9 minutes walking (3.5mph)

Crunches with a twist: 10
One arm dumbell rows: 1 x 10/arm @ 12.5lbs
Dumbell chest press on ball: 3 x 10 @ 20 lbs
Lat pulldowns: 2 x 12 @ 40 lbs
Single leg extensions: 2 x 10 @ lbs
Tricep pushdowns: 2 x 12 @ 20 lbs

15 minutes bike, level 10
10 minutes running 5.7-6.0mph, treadmill
5 minutes walking, treadmill

Leg lifts with 5 lb medecine ball: 2 x 8
Stability ball crunches: 3 x 10/10/12
Oblique sit ups on decline: 1 x 20
Single leg extensions: 2 x 10 @ 10 lbs
Bicep curls: 2 x 15/10 @ 15/17.5 lbs
Dumbell chest press: 2 x 15 @ 20 lbs
Hyperextensions: 2 x 15 @ 90 lbs
Modified push ups: 2 x 10

1 10:29
2 10:17
3 11:32
4 15:31
4.22 miles 51:51

10 minutes bike, level 10
10 minutes walking
10 minutes running

Single leg extensions: 2 x 15 @ 10 lbs
Deadlifts: 2 x 10 @ 20/25lbs
Single leg dead lifts on the balance disc: 2 x 30 seconds
Flyes: 2 x 10 @ 20 lbs
Shoulder press: 2 x 15/10 @ 25 lbs
Lat pulldowns: 3 x 10 @ 40 lbs
Sit ups on bosu: 2 x 10
Bicycles: 2 x 20

Today: 50 minute walk (3.35 miles)

June 5th: 45 minute walk with Sarah

3 miles running/walking untimed (0.25 walking, 2.75 running with stretch stops)

On Tuesday I found out that I have a completely torn ACL and have to get ACL reconstructive surgery on my knee in December. The OS said I can still run in the meantime, but that is proving difficult. I'll keep trying.



(treadmill)

5 minutes walking @ 3.5mph
10 minutes running @ 5.5-5.8mph (stopping every 1-2 minutes to re-adjust my knee)
10 minutes walking @ 4.0mph, level 2 incline

20 minutes bike, level 10

Single leg extensions: 3 x 10 @ 10 lbs/leg
Single leg curls: 3 x 10 @ 10 lbs/leg
Glute press: 3 x 10/leg @ 35 lbs
Torso rotations: 3 x 12/side @ 60 lbs
Hip abductors: 1 x 10 @ 90 lbs

Friday:

20 minutes elliptical, level 6

Lat pulldowns: 3 x 12 @ 40 lbs
Tricep pushdowns: 3 x 12/10/8 @ 20/40/40 lbs
Single leg extensions: 3 x 10 @ 10 lbs
Single leg curls: 2 x 10 @ 10 lbs
Bicep curls: 2 x 12/10 @ 12.5/20 lbs
Stability ball passes: 2 x 10

Sunday: 3 miles run/walk

Today:

30 minutes bike, level 10

Flyes: 3 x 10 @ 30 lbs
Seated row: 3 x 12 @ 35 lbs
Lat pulldowns: 3 x 10/12/12 @ 55/40/40 lbs
Tricep pushdowns: 3 x 15/15/10 @ 20/20/40 lbs
Bicep curls: 2 x 12 @ 12.5 lbs
Hip abductors: 3 x 12 @ 110lbs
Single leg extensions: 3 x 10/leg @ 10 lbs
Single leg seated leg curls: 3 x 10/leg @ 10 lbs
Stability ball passes: 2 x 10
Push ups: 5 (haha)

Injured again. Oh joy, oh bliss.

3.08 miles running/walking (12:12min/mi)

25 minutes pilates DVD (Ana Caban intermediate pilates)

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

Weights today:
Dumbell curls: 2 x 10 @ 20/17.5 lbs
Overhead press: 3 x 10 @ 20 lbs
Chest flyes: 3 x 10 @ 20 lbs
Hip abductors: 2 x 20 @ 110 lbs
Bicycles: 2 x 20
Crunches: 20


March 31st - 3 miles (31:30) outside + 2 miles (untimed) on indoor track
March 26th - 4 miles (44:44)
March 24th - 3 miles (29:43)
March 23rd - 3 miles (32:18)
March 22nd - 3 miles (31:43)
March 15th - 3 miles (31:03)

Total miles for March: 36

Dumbell curls: 3 x 10 @ 15 lbs
Chest flyes: 3 x 10 @ 20 lbs
Dumbell chest press: 3 x 10 @ 30 lbs
Tricep pushdown: 3 x 10 @ 20 lbs
Walking lunges: 2 x 10/leg @ 10 lbs
Lunges w/ body bar: 1 x 6/leg w/ 10 lb bar
Oblique crunches on incline: 2 x 20 (10 per side)
Situps on ball: 3 x 10
Stability ball passes: 2 x 6
Bicycles: 2 x 20

30 minutes Cybex, hill intervals, level 6

3 miles/~33 minutes

1| 10:01
2| 12:14
3| 11:43
4| 11:42
4.0 miles | 45:41 | 11:25min/mi
0.27mi CD | 17:53min/mi

I decided, while procrastinating this morning, to upload a few months worth of runs to my training center software on the computer (wow, I feel like such a dork saying that). Anyways, I thought I'd post my splits from the Half Marathon I did back in October. It was, after all, sort of a big deal since it was my first one. I'd also like to point out how much slower I am now than I was then by drawing your attention to the second graph- my run from the other night. :p



February 27th, 2007:


And for my own interest's sake, this is a run Erin and I did in Calgary in December. I found the elevation change from PEI particularly interesting! haha

Let's see what I can remember..

I've been finally able to get running outside again (I'm a wuss if it's colder than -10 celsius).

Feb 18th: 4 miles
Feb 22nd: 4 miles
Feb 26th: 4 miles
Feb 27th: 4 miles

Things are pretty slack around these parts lately. I have a lot of school work but am trying to fit more runs in. This winter paunch has got to go. :p

Total miles for February: 31

Ab class (aka class of death.. total squat count: > 100)/3 miles on the track (30 mins)

5 mins w/u bike, level 8

Walking lunges: 3 x 20 @ 20 lbs
Chest flyes: 3 x 10 @ 20 lbs
Overhead dumbell shoulder press: 3 x 10 @ 20 lbs

Treadmill: 10 min run, 10 min walk

Hungover.. lazy.

5 min w/u, walking/track

Single leg extensions: 3 x 10/leg @ 20lbs
Standing hamstring curls: 3 x 10/leg @ 10lbs
Dumbell curls: 3 x 10 @ 17.5lbs
Upright rows (bar): 3 x 10 @ 25/20/20lbs
Cable tricep pushdowns: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 45 lbs
Bench press: 3 x 10 @ 50lbs
Stability ball passes: 3 x 6
Side bends: 3 x 10/side @ 25 lbs

3 miles/track
5 min c/d, walking/track

Next week I'm going to try the ab class they have at the University on Monday nights. I hate doing abs but unfortunately, they are pretty important and need to be worked a lot better than I have been doing them the past few months.. or few years.. urgh.

3 miles/track

3 miles/track

5 min w/u walking, treadmill

Overhead dumbell shoulder press: 3 x 10 @ 25 lbs
Concentration curls: 3 x 10 @ 10 lbs
Chest flyes: 3 x 10 @ 20 lbs
Walking lunges: 2 x 10/leg @ 20lbs
Seated cable rows: 3 x 10 @ 25 lbs
Bicyles: 3 x 20
Leg lifts: 2 x 10

3 miles on the track. ~30 minutes, as usual.
5 min c/d walking on track. Stretching.

3 miles, track. ~ 30 minutes.

So. stressed. Urgh.

3 miles on the track. ~30 minutes.

XTing day..

35 minutes Cybex, hill intervals, level 6

Leg extensions: 3 x 30/20/20 lbs/leg
Standing hamstring curls: 3 x 25/10/10 lbs/leg
Dumbell upright rows: 3 x 10 @ 25 lbs (total)
Cable tricep pushdowns: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs (bar only)
Side bends: 2 x 12/side @ 25 lbs
Sit ups on bosu: 2 x 12

1 | 10:05
2 | 10:16 | 20:21
3 | 10:22 | 30:44
3 miles | 30:44 | FL -10 celsius

5 minutes w/u on bike, level 8-10

Walking lunges: 3 x 20
Straight leg deadlifts: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 15/17.5/22.5 lbs
Tricep kickbacks: 3 x 10 @ 10 lbs
Delt side raises: 3 x 10 @ 10/7.5/7.5 lbs
Dumbell chest press: 3 x 8/10/10 @ 40/30/30 lbs
Cable row: 3 x 10 @ 25 lbs
Bicycles: 3 x 20
Sit-ups on bosu: 3 x 10

3 mile run on the track (30 minutes), 5 minutes walking CD

Friday:
4 miles running @ 5.5-6.5mph (treadmill)
Side bends w/ 25lb plate: 3 x 12/side
Quarter squats w/ body bar on balance disc: 3 x 10/leg

Thursday:
3 mile run on the track
15 crunches

Tuesday:
5 minutes w/u bike, level 8
Walking lunges: 3 x 10
Standing hamstring curls: 3 x 10/leg @ 10lbs
Single leg extensions: 3 x 10 @ 30 lbs
Calf press: 3 x 15 @ 55lbs
Hip adductors: 3 x 12 @ 110 lbs
Hip Abductors: 3 x 12 @ 110 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20
40 minute walk on track

Sunday:
7 mile long run outside

Saturday:
5 mins w/u bike, level 8
Bench press: 3 x 10 @ 45 lbs
Chest flyes: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 50 lbs
Seated cable rows: 3 x 10 @ 30 lbs
Overhead shoulder press: 3 x 10/8/6 @ 30 lbs
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 10 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20