running @ station
The next time, I will use the fan when running on a treadmill inside a giant concrete block with no airflow whatsoever.
Workout:
- Type: Run
- Date: 08/31/2009
- Time: 15:30:00
- Total Time: 00:40:00.00
- Calories: 525
- Distance: 4.3 miles
- Average Pace: 9:18.14/mile
Filed under: Run
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more pain, more pain. :)
Warm-up: Hipswings, hiprolls etc.
Circuit1:
a. Push-ups 26/27/28/27
b. Crunches 25/26/27/28
c. Triceps Push-ups 22/23/23/22
*a+b+c on 2′00″ sendoff
Circuit2:
1. Alt Dumbell Mil Press 2×25 15/16/17/17/16/15ct
2. Upright rows 50 15/16/17/17/16/15
*1+2 on 1′30″ sendoff
Running (on different log entry)
Workout:
- Type: General Cardio
- Date: 08/31/2009
- Time: 15:00:00
- Total Time: 00:25:00.00
- Calories: 263
Filed under: General Cardio
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post hike PT
while cooking dinner, decided to get in some of my push-ups.
a. Push-ups 25/26/26/26
b. Crunches 25/25/25/25
c. Triceps push-ups 20/20/20/20
*a+b+c on 2′00″ sendoff
Workout:
- Type: General Cardio
- Date: 08/30/2009
- Time: 18:30:00
- Total Time: 00:08:00.00
- Calories: 84
Filed under: General Cardio
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hiking w/family
It was a great day for hiking up to Talapus Lake. Last weekend before school for the kids, and a great way to bid sayonara to summer break.
Workout:
- Type: Walk
- Date: 08/30/2009
- Time: 13:30:00
- Total Time: 2:20:00.00
- Calories: 1103
- Distance: 4 miles
- Average Pace: 35:05.26/mile
Filed under: Walk
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circuits-split
2 mini-circuits with a berry-picking spree in-between.
Circuit:
a. Push-ups 30/31/32/33
b. Crunches 30/30/30/30
c. Triceps Push-ups 15/16/17/18
*a+b+c on the 2′00″ sendoff
Circuit2:
1. Triceps push-ups 20/20/20/20
2. Crunches 25/25/25/25
3. (more) Triceps push-ups 20/20/20/20
*1+2+3 on the 2′00″ sendoff
Workout:
- Type: General Cardio
- Date: 08/29/2009
- Time: 16:00:00
- Total Time: 00:16:00.00
- Calories: 168
Filed under: General Cardio
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post-shift ride home
After a night of bulls**t calls, it was nice to get back on the bike and ride home. It was an awesome feeling to get the blood flowing and put the sleep deprivation behind me. Of course, I forgot the tiny detail of the fact that my route going home is a LOOOOOOONG steady incline, so it REALLY got the blood flowing!
Workout:
- Type: Cycle
- Date: 08/29/2009
- Time: 07:40:00
- Total Time: 00:31:00.00
- Calories: 326
- Distance: 7 miles
- Average Speed: 13.55 mph
Filed under: Cycle
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working at station
treadmill work is very boring, but it gets a great sweat going.
Workout:
- Type: Run
- Date: 08/28/2009
- Time: 21:30:00
- Total Time: 00:40:00.00
- Calories: 525
- Distance: 4.2 miles
- Average Pace: 9:31.43/mile
Filed under: Run
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some more push-ups etc.
Warm-ups: Hipswings, hiprolls, etc.
Circuit:
a. Push-ups 26/27/27/26
Triceps push-ups 16/16/16/17
b. Crunches 35/35/35/35
*1′00″ sendoff
Circuit: (a new version of “9 minutes of hell”)
1. Pull-ups 9/8/8
2. Crunches 35/35/35
3. Push-ups 25/27/29
Triceps push-ups 10/11/12
Workout:
- Type: General Cardio
- Date: 08/28/2009
- Time: 16:00:00
- Total Time: 00:25:00.00
- Calories: 263
Filed under: General Cardio
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first time for everything…
Rode to work. Short little jaunt but a great way to start the day.
Workout:
- Type: Cycle
- Date: 08/28/2009
- Time: 06:40:00
- Total Time: 00:28:00.00
- Calories: 368
- Distance: 6.7 miles
- Average Speed: 14.36 mph
Filed under: Cycle
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late night PT
After sitting in a car all day and traveling 340 miles home, it was necessary to have even a brief explosion to make myself feel normal.
Circuit:
a. Push-ups 26/26/26/26
Triceps push-ups 16/16/16/16
b. Crunches 35/35/35/35
*done on the minute send-off i.e. “a” is doing both kinds of push-ups in the amounts shown within one minute.
Workout:
- Type: General Cardio
- Date: 08/27/2009
- Time: 22:00:00
- Total Time: 00:08:00.00
- Calories: 84
Filed under: General Cardio
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