7 mile tempo run with BE.

1| 9:58
2| 10:12
3| 10:22
4| 10:47
5| 10:43
6| 10:33
7| 10:35
7.0 miles | 1:11:15
0.56 mi CD

Polar HRM totals
Calories burned: 1144 (30% from fat)
Max HR 189 (95% max), Avg HR 165 (83% max)

Quick update:
I have completed 11 weeks of half marathon training, following a plan from the Runner's World site. I plan to run the PEI Half Marathon in October, 2008 with my sister (we did this before in 2006).

My knee has been healing like a rockstar since I finished physiotherapy in April of this year, following my December 2007 ACL reconstruction. It is not 100% yet (probably 90%) but I am working out harder and longer than I have in years (without a brace, I might add). I still favour my good leg a bit out of caution but mostly out of habit. This time last year I was unable to run a mile or two.. now my 8 mile long runs are enjoyable and pain free (well, aside from fatigue!). The human body, and medical technology, are amazing.

I have been tracking workouts elsewhere for the past few months but have decided to return to blogger.

Cardio:
15 minutes treadmill (1.0 mi run, the rest walking @ 3.5mph)
30 minutes Arc Trainer, hill intervals, level 6

Weights:
Bench press: 3 x 15 @ 45 lbs (bar only)
Deadlifts: 1 x 15 w/ 15 lbs DBs, 1 x 10 w/ 10 lb DBs, 1 x 5 @ 5 lb DBs (all one set) then 1 x 15 torso twists w/ 25 lb plate, repeated 3 times only I used 20's, 15's, and 10's for the next 2 sets.
Bosu squats w/ bicep curl: 3 x 10 w/ 15 lb DBs
Assisted pull-ups: 3 x 15 @ 90 lbs assisted
Tricep push-downs: 3 x 15 @ 25 lbs
45 degree leg press: 3 x 15 @ 90 lbs
Single leg squats: 2 x 10/leg
Sumo squats: 1 x 3
Hanging knee raises: 3 x 15/20/15
Stability ball passes: 3 x 10

Polar Heart Rate Monitor Totals
Time: 1:30:00
Calories: 940 (50% from fat)
Max HR: 176 (89% max), Avg HR: 140 (71% max)

Today:
30 minutes Elliptical, ramp 15, resistence 8
20 minutes Arc Trainer, hill setting, level 6
10 minutes StairMill, program 1, levels 6-8

Leg Weights:
Seated Hamstring Curls: 3 x 15 @ 50 lbs
Leg Press: 3 x 15 @ 70 lbs
Step Ups: 3 x 10/leg @ 24 lbs
Squats: 3 x 15 @ 8 lbs
Pendulum lunges: 2 x 15/leg @ 24 lbs
Calf Raises: 1 x 20 unweighted

Yesterday:
10 minutes StairMaster, level 10
15 minutes Treadmill (11 running @ 5.5mph, 4 walking @ 3.5mph, all at 1% incline)

Upper Body Wts
Dumbell Chest Press on the Ball: 3 x 15 @ 10 lbs
Dumbell Shoulder Press on the Ball: 3 x 15 @ 10 lbs
Dumbell Bicep Curls: 3 x 15 @ 15/10/10 lbs
Tricep Rope Push-Downs: 3 x 15 @ 20 lbs
Lat Pull Downs: 3 x 15 @ 45/60/60 lbs

April 1 - 30 minutes walk to/from school
April 2 - same
April 3 - same


April 4:

50 minutes walking and:

1 | 11:08
2 | 11:06
2 miles | 22:14 | 11:07 min/mi | 13 degrees celsius
0.14 mi CD | 2:49

15-Minute Ab Workout Video
Lower Body Workout Video (10 minutes)

14 total workouts in March, 8 lifting sessions :)

Looks like I am beginning my comeback! I am ecstatic about today's 20 minute run, it felt great.

Cardio:
40 minutes walking to/from school and gym
30 minutes treadmill (20 were running @ 5.5mph)

Hanging knee raises: 3 X 20
Safety squats: 3 x 10 @ 20 lbs

Cardio:
2 miles walk to/from gym (35 minutes)
25 minutes swimming

Cardio:
30 minutes treadmill (17 were running @ 5.5-6.0)
30 minutes elliptical
20 minutes walk home from gym/school

Weights:
Incline bench press: 3 x 10 @ 45 lbs
Chest flyes: 3 x 10 @ 20 lbs
Seated cable row: 3 x 10 @ 40 lbs
Assisted pull-ups: 3 x 6 @ 105 lbs assisted
Lat pull downs: 3 x 10 @ 40 lbs
Decline crunches: 2 x 15
Safety Squats: 3 x 10 @ 50 lbs

Cardio:
Walk to/from gym/school, 40 minutes
5 minutes bike, level 10
30 minutes treadmill (16 were running @ 6.0mph)

Weights:
Dumbell curls: 2 x 15 @ 15 lbs
Concentration curls: 3 x 10 @ 10 lbs
Tricep pushdowns: 2 x 15 @ 30 lbs
Skullcrushers: 2 x 15/10 @ 20 lbs
Shoulder press: 2 x 15 @ 20 lbs
Lat raises: 3 x 10 @ 20 lbs
Hanging knee raises: 3 x 20 (side, front, side)

Cardio:
30 minutes elliptical (mostly level 10 resistence/ramp 10)

Abs:
Crunches on the ball: 3 x 20/15/10
Side bends: 2 x 15/side @ 15 lbs
Bicycles: 2 x 20
Calf press: 3 x 20 @ 70 lbs

Cardio:
Walk to/from gym, 2 miles, 35 minutes
5 minutes bike @ level 10
30 minutes treadmill (5 @ 3.5mph, 10 @ 6.0mph, 5 @ 3.7mph, 5 @ 6.0mph, 5 @ 3.5mph)

Weights:
Squats: 3 x 10 @ 30 lbs
Walking lunges: 2 x 8/leg @ 16 lbs
Narrow squats: 3 x 10
Reverse lunges: 2 x 10/leg
Leg press: 3 x 15 @ 45 lbs
Hanging knee raises: 3 x 20

Cardio:
45 minutes walk to/from home/school/gym
10 minutes bike
30 minutes treadmill (13 jogging @ 5.5mph)

- crunches
- physio (squats, bosu, step-ups, the usual)

Cardio:
Walk to/from gym ~35 minutes
5 minutes bike, level 10
30 minutes elliptical (25 mins @ 8 resistence, 10 ramp and 5 mins @ 5 resistence, 5 ramp)

Crunches: 3 x 15
Half squats: 3 x 15

Cardio:
20 minutes walk to school/gym
10 minutes bike, level 10
30 minutes treadmill (12 were jogging @ 5.5mph)

Weights:
Hanging knee raises: 3 x 20
Dumbell curls: 1 x 12 @ 15 lbs
Seated rows: 2 x 10 @ 35 lbs
Half squats: 3 x 10 @ 25 lbs
Bench press: 3 x 10 @ 45 lbs
Crunches on the ball: 2 x 15

Cardio:
20 minutes walk to gym
10 minutes bike @ levels 6-10 (mostly 10)
30 minutes treadmill (3 mins walk/3 minutes jog @ 5.5mph, 6 min walking CD)

Weights:
Hanging knee raises: 3 x 20
Half squats: 2 x 15 w/ 25lb bar
Walking lunges: 3 x 10 @ 16 lbs
Leg press: 3 x 20 @ 50 lbs

Cardio:
Walk to school & gym & bus stop (20 minutes)
Bike: 10 minutes @ level 10
Elliptical: 30 minutes (felt normal and great!!)

Abs:
just some crunches

Yesterday:

walk to school & gym (15 minutes)
Bike: 15 minutes (10 min @ level 10, 5 min @ level 6)
Treadmill: 30 minutes (4 x 2 mins @ 5.0mph, 1 x 3 mins @ 5.2-5.5mph, the rest @ 3.5mph)

Weights:
Lat pull down: 3 x 10 @ 50 lbs
Incline bench press: 3 x 10 @ 45 lbs
Hanging knee raises: 2 x 15 (regular)
Dumbell curls: 1 x 10 @ 15 lbs
Tricep pushdowns: 3 x 10 @ 30 lbs
Half squats: 1 x 15 unweighted, 1 x 15 w/ 25lb bar

Monday:
Physio. The usual.

Cardio:
Walk to/from gym (2 miles)
Bike: 20 minutes @ levels 8-9
Treadmill: 30 minutes (5 x 2 minutes jogging @ 5.0mph!)

Weights:
Hanging knee raises: 2 x 20 (regular), 2 x 20 (side to side)
Incline bench press: 2 x 12 @ 45 lbs
Lat pull downs: 3 x 10 @ 50 lbs
Barbell overhead press: 2 x 12 @ 25 lbs
Crunches on stability ball: 2 x 15
Half squats: 3 x 10, 1 x 10 w/ added 25 lbs, 1 x 5 single leg quarter squats (surgery leg)
Standing on bosu: few times for each leg

Walk in Point Pleasant Park.