Recovery Day Routine

posted November 2007

1/2 hour on the ball, 50 minutes on the bike at 117 heart rate, 5 minute core routine, 10 minutes AIS, 20 minutes in hot and cold tanks. ONLY issue is left hip flexor. Bothered me when going to sleep.

AM Weights PM Running

posted November 2007

Cut my run to 3 miles...a little tired. Left hip a little tight. Did 10 mph on the treatmill for anearobic workout. 2 pushups w/45 lb plate on back, 4 with 35, 6 with 25, 5 w/25

Monday Spinning AM; Weights PM

posted November 2005

Spinning 42 exercise minutes Ave. HR 139 and in zone for 36 minutes. 521 Calories.

Finding that not all spinning cycles are created equal. The equipment needs repairing. One had a squeaky resistance pad. The other had an issue with the shoe clips.

Afternoon weight routine for another 27 minutes in the zone and 475 calories burned. Fewer reps higher weights. Curl 2 35lb dumbells then press directly overhead 3 times with one leg up on bench. One legged with straight leg deadlift 55 lbs for 10 reps.

Left hamstring and left hip a little sore after two rounds of golf on the weekend and spinning. Hope the hot and cold plunge work their wonders!

Golf Sat and Sunday

posted November 2005

Body rolled both days prior to golf. Shot 83 and 80 after not playing in 6 weeks.

Recovery Day Routine

posted November 2005

467 calories 33 minutes in the "zone" 115-122 for 50 minutes total bike time

....left hip a little sore yesterday afternoon, but fine today.

Did stretching, abs, starting with Yamuna.

Future instructor?

posted January 2006

Approached today by head of Gym's Director of Group exercise and asked if I was interested in becoming certified to teach spinning and Yamuna. Going to consider it! Especially Yamuna....which I'm a faithful follower of!

Tuesday: another double workout

posted November 2005

Ran intervals AM: 5 minute warm up at 5 degrees and 4.6 mph max; followed by progressively higher speeds 8-10 mph for 20-40 seconds maximum and then slow belt and hold heart rate near 100% for 40 more seconds...total of 1 minute, then 1 minute running recovery to 159 max, then 1 minute at 168 max, 1 recovery, 1 near max. Then 3 minutes fast walk around 4 mph until heart rate drops to 125 then speed up. Repeat cycle 4 times

Result: 3.6 miles in 40 minutes, 569 calories, 150 aver HR....HRM was messed up so that seems high. Sometimes in gym there's interference.

Afternoon resistance training. Had a slight pull in lower right stomach, but worked it out with exercise.

Result: 30 minutes in 118-168 zone; average 123 45 minutes; 443 calories.

Total calories 1012.