The Training Blog of PharmerG » Sweat365 » Fitness Community

upper body workout

pharmerg — Mon, 05 May 2008 15:00:00 +0000

Completed an upper body workout targeting 5 muscle groups: chest, shoulders, back, triceps, biceps

Workout:

Type: Strength Training
Date: 05/05/2008
Time: 08:00:00
Total Time: 00:40:00.00

Shiprock marathon and relays

pharmerg — Tue, 30 Nov 1999 00:00:00 +0000

First leg in the shiprock marathon relay for the hospital team. Ran a 42:37 min 5 mile run. Goal was to run an 8 min/mile pace. Almost got it.

Workout:

Type: Run
Date: 05/03/2008
Time: 07:00:00
Total Time: 00:42:37.00
Distance: 5 miles
Average Pace: 8:31.36/mile

Beginning of brick

pharmerg — Tue, 29 Apr 2008 22:15:03 +0000

I wanted to increase my average cadence to >80 during my brick as to be able to feel better on the run. I accomplished this goal.

Second 1/2 of brick

pharmerg — Mon, 28 Apr 2008 22:45:00 +0000

Felt much better on the run than during the triathlon a week ago, but dispite that, I am sore today (I wasn’t after the triathlon!). Bettered my 5 k time but still not as fast as I would have like to go. I have to continue to remind myself that I am going for distance not time.

Workout:

Type: Run
Date: 04/28/2008
Time: 15:45:00
Total Time: 00:28:52.38
Average Pace: 9:37.85/mile

Beginning of brick

pharmerg — Mon, 28 Apr 2008 22:00:00 +0000

I wanted to increase my average cadence to >80 during my brick as to be able to feel better on the run. I accomplished this goal.

Workout:

Type: Cycle
Date: 04/28/2008
Time: 15:00:00
Total Time: 00:43:44.90
Average Heart rate: 160
Max Heart rate: 175
Average Speed: 16.14 mph
Max Speed: 26.7 mph
Average Cadence: 83
Max Cadence: 140

Morning jog around the neighborhood

pharmerg — Sat, 26 Apr 2008 14:30:00 +0000

Workout: Type: Run Date: 04/26/2008 Time: 07:30:00 Total Time: 00:28:32.00 Distance: 3 miles Average Pace: 9:30.52/mile

Long afternoon bike ride

pharmerg — Fri, 25 Apr 2008 20:00:00 +0000

Need to increase average cadence of my rides and decrease average heart rate.

Workout:

Type: Cycle
Date: 04/25/2008
Time: 13:00:00
Total Time: 1:40:41.00
Average Heart rate: 162
Max Heart rate: 184
Average Speed: 14.34 mph
Ascent: 1,000 ft
Descent: 1,000 ft
Average Cadence: 73
Max Cadence: 131

Swim with the kids

pharmerg — Fri, 25 Apr 2008 17:30:00 +0000

Took the kids swimming and at the pool for the last 10 mins of every hour, children under the age of 14 have to sit out (cruel isn’t it) while the lifeguards go on break. Lap swimmers are allowed to continue to swim. Since we arrived 15min prior to them having to sit out, I had them count my laps.

Did a 400yd warm-up;
followed by 4×100yd kick (back, breast, butterfly, free)
then 4×100yd pull (back, breast, free, free)
finished with 200yd easy warm-down

then tag in the kid’s/lasy river pool (which we almost had to ourselfs) - they won!

Workout:

Type: Swim
Date: 04/25/2008
Time: 10:30:00
Total Time: 00:30:00.00
Distance: 1,400 yd
Average Pace: 2:08.64/100yd

PFT

pharmerg — Wed, 23 Apr 2008 19:00:00 +0000

Physical Fitness Test
1.5 mile run in 11:31 (need to improve on that time for the next year)-Level 2
58 push-ups-Level 2
75 sit-ups-Level 2

Workout:

Type: Run
Date: 04/23/2008
Time: 12:00:00
Total Time: 00:11:31.00
Distance: 1.5 miles
Average Pace: 7:40.95/mile

Evening run

pharmerg — Tue, 22 Apr 2008 02:00:00 +0000

Need to get ready for a relay marathon. Will run a 5 mile leg at the Shiprock Marathon on May 3rd.

Workout:

Type: Run
Date: 04/21/2008
Time: 19:00:00
Total Time: 00:25:00.00
Distance: 3 miles
Average Pace: 8:20/mile