My workout today was a good one. I kept it a lighter day with my ST and changed up my routine a bit in terms of when I was lifting. I did half of my sets before my run and some after to see the difference in how I felt. My run was good, great in fact. I kept the first mile slow to let my knee and shin adjust before going faster, I think this helped with the rest of my run. I am still trying to figure out how to pace myself with my injuries so that I can run longer without having to cut my runs short because of pain. Maybe slowing it down for a mile or two will help. For mile 2 and 3 I was able to increase my pace and then for mile 4 I slowed it down again before walking a nice 3 min cool down.
After my run I came home for a nice relaxing bike ride. I did 8 miles strong, then rode some of the trails home as part of my cool down. Then instead of a typical brick workout where I run, I took a nice long 20 minute walk instead. I really enjoyed this as it gave me a chance to stretch out my legs without the intensity of a run. I feel strangely relaxed! I do not feel overworked or tired, I guess today was the perfect mix! The movers are here now with our shipment from Russia! I will finally have my treadmill and I can set up my gym here for days when I want to workout at home!
Totals for the week – MTW
Time – 362 mins
Calories burned – 2,989
Totals for the day –
Time – 152.10 mins
Calories burned – 1,281
Calories consumed – 2,104
Workout 1 – ST and 4 mile run with 3 min cool down and stretch
Total time – 88 mins
Calories burned – 741
4 mile run – 38.55 mins/avg pace – 9.63mm
Mile 1 – 10;51 mins
Mile 3 – 29:11 mins – Avg for mile 2 and 3 – 9.30mm
Mile 4 – 38.55 mins – Avg for mile 4 – 9.44mm
Bicep curl to Arnold press to reverse curl combo – 4 sets of 8 reps with 22.5 lb DBs
Alternating Bicep curls – 2 sets of 16 reps with 30 lb DBs
Reverse delt machine – 2 sets of 8 reps at 70 lbs
Tricep rope pulldowns/dip machine – ( I had to do the dip machine for the rest of the set because someone took the rope and I did not want to wait for it…)
Set 1 – Rope pulldowns – 10 reps at 80 lbs
Set 2 and 3 – Dip machine – 8 reps at 75 lbs
Wall squats with balance ball – 4 sets of 30 reps
Lateral/front/lateral raise with holds combo – 2 sets of 6 reps with 10 lb DBs
Close grip underhand lat pulldowns – 3 sets
Set 1 – 20 reps at 75lbs
Set 2 and 3 – 10 reps at 105 lbs
Wide grip lat pulldowns – 2 sets
Set 1 – 6 reps at 135 lbs
Set 2 – 8 reps at 120 lbs
Workout 2 – Bike ride and cool down walk
Total time – 64.10 mins – Time includes stop lights, cool down….
Calories burned – 540
Bike – 9.65 miles – 37:21mins/avg speed – 15.5 mph max speed – 23.9 mph
Walk – Easy 20 min walk as cool down