3.21 Miles on the Treadmill in 23:35
Hit the gym at lunch-time for a planned treadmill run and short back workout. I stretched out and walked a bit on the treadmill before starting my nikeplus. I ended up running 5.02 kilometers (3.21 miles) in 23:35 for an average pace of 4:41/km. This time is not very far off my fastest 5K, so that was good news. According to the treadmill, I burned 507 calories.
After cooling down a bit, I went downstairs and worked on back. I did 2 handed dumbell raises for my upper back of 25-30-35, then did sitting cable rows of 60-80-90.
Weight = 181
Friday, September 07, 2007
Thursday, September 06, 2007
Lunch-time Shoulder Workout
Made it to the gym again at lunch-time, this time for a shoulder workout. After changing and stretching out, I did 25-15-10 lb dumbbell standing shoulder raises, 60-70-80lb shoulder shrugs, 135-145-135 sitting overhead bench, 65-75-80 on shoulder long bar raises. Not a bad workout for 40 minutes.
Weight = 181
Made it to the gym again at lunch-time, this time for a shoulder workout. After changing and stretching out, I did 25-15-10 lb dumbbell standing shoulder raises, 60-70-80lb shoulder shrugs, 135-145-135 sitting overhead bench, 65-75-80 on shoulder long bar raises. Not a bad workout for 40 minutes.
Weight = 181
Wednesday, September 05, 2007
2.01 Mile Run Around Ashland in 16:53
Went for a nice little run around the neighborhood in Ashland tonight. The temps were in the low 60s when Sara and I hit the streets tuning into our respective Ipod Nanos. I rocked out to a little Trevor Hall and pounded out just over 2 miles in 16:53 for an average pace of 8:22. The run wasn't all that fast, and I didn't feel that well, but the key is getting the work done.
Went for a nice little run around the neighborhood in Ashland tonight. The temps were in the low 60s when Sara and I hit the streets tuning into our respective Ipod Nanos. I rocked out to a little Trevor Hall and pounded out just over 2 miles in 16:53 for an average pace of 8:22. The run wasn't all that fast, and I didn't feel that well, but the key is getting the work done.
Tuesday, September 04, 2007
Lunch-time Bicep Workout
Got to the gym at lunch time for a strict bicep workout. After stretching out I did cable machine curls at 60-70-80. I then did cable pull downs of 40-30-20. I then moved over to free weights and did standing hammer curls of 30-35-40. I finished off with long bar curls of 50-55-60.
Got to the gym at lunch time for a strict bicep workout. After stretching out I did cable machine curls at 60-70-80. I then did cable pull downs of 40-30-20. I then moved over to free weights and did standing hammer curls of 30-35-40. I finished off with long bar curls of 50-55-60.
Thursday, August 30, 2007
7.53 Miles in 1:11:27
I arrived home tonight knowing that I wanted to get in a long run. I left the house at 6:15 with the expectation of running about 6 miles. I ran all the way down to the Ashland Resevoir, ran around the entire perimeter of the resevoir, and then made my way back to the house. Towards the end of the run I felt a few tweaks in my calves, thinking I might cramp up, but I was able to
avoid it.
I ended up finishing the 7.53 mile run in 1:11:27 for an average pace of 9:27.
I arrived home tonight knowing that I wanted to get in a long run. I left the house at 6:15 with the expectation of running about 6 miles. I ran all the way down to the Ashland Resevoir, ran around the entire perimeter of the resevoir, and then made my way back to the house. Towards the end of the run I felt a few tweaks in my calves, thinking I might cramp up, but I was able to
avoid it.I ended up finishing the 7.53 mile run in 1:11:27 for an average pace of 9:27.
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