DMBEECHAM

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5-mile Training Week 3 Recap

Monday, June 14, 2010

Monday 6/7/10
Cross-training: Stair Machine 35 minutes- approx 269 calories burned
Abdominal Crunch Machine 3 sets 12 reps 65 lbs
Back Extension 3 sets 12 reps 65 lbs
Seated Chest Press Machine 3 sets 12 reps 35 lbs
Seated Overhead Press Machine 3 sets 12 reps 30 lbs
Seated Row Machine 3 sets 12 reps 55 lbs
Leg Press Machine 3 sets 12 reps 100 lbs
Seated Hip Abduction Machine 3 sets 10 reps 60 lbs
Seated Hip Adduction Machine 3 sets 10 reps 60 lbs
Modified Push-ups: 1 set 16 reps
Modified Push-ups: 1 set 21 reps
Modified Push-ups: 2 sets 15 reps
Modified Push-ups: 1 set 23 reps

Tuesday 6/8/10
Ran 3.1 miles with hubby. Total time was 35:58 at an average 7'10km pace.
1km- 7'25 pace
2km- 8'03 pace
3km- 7'35 pace
4km- 7'42 pace
5km- 8'35 pace

Wednesday 6/9/10
Cross-training: Stationary Bike 11 miles 52 minutes- approx 310 calories burned
Abdominal Crunch Machine 3 sets 12 reps 65 lbs
Back Extension 3 sets 12 reps 65 lbs
Seated Chest Press Machine 3 sets 12 reps 35 lbs
Seated Overhead Press Machine 3 sets 8 reps 35 lbs (increase)
Seated Row Machine 3 sets 8 reps 60 lbs (increase)
Leg Press Machine 3 sets 8 reps 110 lbs (increase)
Seated Hip Abduction Machine 3 sets 10 reps 60 lbs
Seated Hip Adduction Machine 3 sets 10 reps 60 lbs
SparkPeople 12-Minute Pilates Abs Video
SparkPeople 5-Minute Core Workout w/ Ball Video
Modified Push-ups: 3 sets 14 reps
Modified Push-ups: 1 set 18 reps
Modified Push-ups: 1 set 20 reps

Thursday 6/10/10
Ran 3.1 miles with hubby. Just after the 2 km point, my hubby pulled up with a strained left calf muscle. He tried to stretch it, but it didn't help. He decided to hobble back home and told me to finish the run. Total time was 37:47 at an average 7'32km pace.
1km- 7'20 pace
2km- 7'21 pace
3km- 9'25 pace
4km- 8'07 pace
5km- 8'27 pace

*Also walked to and from a local carnival with my hubby and daughter.

Friday 6/11/10
Worked a double at the restaurant.

Saturday 6/12/10
Worked a double at the restaurant.

Sunday 6/13/10
Ran 3.1 mile recovery run with hubby. We ran at a section of Fairmount Park called Forbidden Drive (where the 5-mile run we are doing on July 31st is being held). Our total time was 36:54, which is an average pace of 7'23/km. It was already 80-ish degrees at 9:00am, so we figured no time like the present. We aimed for a comfortable pace since hubby was nursing his calf muscle. At the 2.5 km point, he stopped to stech his calf and shins a bit and I kept going solo for 100m and he caught up to me so we could finish the run together.
1 km- 7'17
2 km- 7'30
3 km- 7'59
4 km- 7'58
5 km- 7'45

This Wednesday is our Spring into Summer 5k. Hubby and I are running and our son is going to walk. Preliminary weather reports show the potential for showers. It's a rain or shine event, though I'd prefer to not run in an outright downpour. Next weekend's long run increases to 4.5 miles.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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