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