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Workout - 6/4/08.2

Soccersweetie — Thu, 05 Jun 2008 01:15:00 +0000

Felt good to be lifting lower body again. While I didn’t feel any soreness while I was lifting, I’ll probably feel it over the next couple of days

Lower body lift session:
Smith squat: 90,120,130 lbs; 3 sets; 15,12,10 reps
Leg extension: 135 lbs; 3 sets; 15,12,10 reps
3-way calf raises: 70 lbs; 3 sets; 15,12,10 reps
Leg curl: 60 lbs; 3 sets; 15,12,10 reps
Leg press: 290,310,330 lbs; 3 sets; 15,12,10 reps
Dead lifts: 95,100 lbs; 3 sets; 15 (95 lbs), 12,10 (100 lbs) reps
Dumbbell bench press: 20 lbs; 3 sets; 15 reps

Workout:

Type: Strength Training
Date: 06/04/2008
Time: 19:15:00
Total Time: 1:05:50.00
Average Heart rate: 106
Max Heart rate: 158
Calories: 319

Workout - 6/4/08

Soccersweetie — Wed, 04 Jun 2008 12:00:00 +0000

Felt like I did a good job with “negative splits” during the faster part of the interval training today. Looking forward to lifting legs a little later today.

Running group - interval training:
Jog - to American General
Jog - Intervals (25 min, 2.8-3 miles)
Jog - to Base

Abs-
Crunches
Side crunch
Push-ups
Planks

Workout:

Type: Run
Date: 06/04/2008
Time: 06:00:00
Total Time: 00:37:00.00
Average Heart rate: 150
Max Heart rate: 183
Calories: 607
Distance: 4.2 miles
Average Pace: 8:48.63/mile

Workout - 6/3/08

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

Woke up with a headache, so was a little challenged to get to the gym. My body wanted to workout, but my head didn’t want to move. Working out helped the headache.

Recumbant bike: sport program, level 11

Abs -

V-sits: 3 sets, 25 reps

Workout:

Type: Cycle
Date: 06/03/2008
Time: 06:00:00
Total Time: 00:45:00.00
Average Heart rate: 117
Max Heart rate: 138
Calories: 300
Distance: 16.2 miles
Average Speed: 21.6 mph

Shoulder Physical Therapy

Soccersweetie — Mon, 02 Jun 2008 13:30:00 +0000

Workout: Type: Other Date: 06/02/2008 Time: 07:30:00 Total Time: 1:30:00.00

Workout - 6/2/08

Soccersweetie — Mon, 02 Jun 2008 12:00:00 +0000

Glad I had the running group support this morning. Not sure I would have completed the 2 hill loops at 11 min on my own.

Running group hill training.
10 min - jog to Memorial/Shepard + warm-up drills
11 min on Hill #1 loop
11 min on Hill #2 loop
5 min - jog back to base + cool-down strides

Abs -
Feet-up hold, sissors, cross-overs, vertical sissors, hold
Planks
Crunches
Supermans
Push-ups

Workout:

Type: Run
Date: 06/02/2008
Time: 06:00:00
Total Time: 00:37:00.00
Average Heart rate: 147
Max Heart rate: 188
Calories: 540
Distance: 3.85 miles
Average Pace: 9:36.92/mile

Workout - 6/1/08.3

Soccersweetie — Sun, 01 Jun 2008 17:00:00 +0000

Super easy (cool-down) swim. Just to get back into the freestyle motion (1st time since shoulder surgery). Took some rests in between lengths, but felt good over all. Didn’t notice any challenges with the shoulder.

Workout:

Type: Swim
Date: 06/01/2008
Time: 11:00:00
Total Time: 00:15:00.00
Distance: 100 yd
Average Pace: 14:49.33/100yd

Workout - 6/1/08.2

Soccersweetie — Sun, 01 Jun 2008 16:00:00 +0000

Walk around Memorial Park Jogging path. Wanted to keep my heart rate a little lower to focus on fat burn instead of cardio training. I was holding about 125-130 bpm until about the last 0.5 mile when I decided to jog because I could feel some lactic acid settling into my muscles.

Abs after walk (which was after jog in previous entry) -
Sit ups: 1 set, 25 reps

Swimming (next entry) for cool-down

Workout:

Type: Walk
Date: 06/01/2008
Time: 10:00:00
Total Time: 00:45:04.00
Average Heart rate: 135
Max Heart rate: 176
Calories: 382
Distance: 3 miles
Average Pace: 15:02.26/mile

Workout - 6/1/08.1

Soccersweetie — Sun, 01 Jun 2008 15:30:00 +0000

Comfortable pace jog around Memorial Park loop. Just wanted to get my legs loosened up, especially since I missed yesterday’s long run. Felt good to be moving.

Outside temp at start of run: 86*

Workout:

Type: Run
Date: 06/01/2008
Time: 09:30:00
Total Time: 00:28:42.00
Average Heart rate: 167
Max Heart rate: 187
Calories: 351
Average Pace: 9:34.16/mile

Soccer

Soccersweetie — Sat, 31 May 2008 01:15:00 +0000

First soccer practice since the shoulder surgery. Felt great to be back out on the field and playing a bit. We did a lot of technical stuff since we didn’t have our usual ’squad’ there. There were quite a few players that are new to the league and/or new to our club, so it was more of a general/open practice to allow people who hadn’t played in a while to get their touch back. Probably a good way for me to start. My touch seemed to be coming back fairly quickly. I also noticed that I felt more fit throughout the session than I had in a while. I think all the running with the running group is paying off. Definitely felt lighter on my feet and like I had a bit more speed than I had had. All-in-all, a good first practice. I’m looking forward to the official release so I can play in games!

Workout:

Type: General Cardio
Date: 05/30/2008
Time: 19:15:00
Total Time: 1:30:00.00
Average Heart rate: 140
Max Heart rate: 179
Calories: 847

Shoulder Physical Therapy

Soccersweetie — Fri, 30 May 2008 19:00:00 +0000

Workout: Type: Strength Training Date: 05/30/2008 Time: 13:00:00 Total Time: 1:38:00.00