iThink: Bear McCreary, "One Year Later"
WX at 1300: 59.0 (15.0) DP 45.0 (7.2) BP 30.33 (1027) NE 3 RH 60
Odometer 4: 193.4mi
Z3-4 run.
Average/max heart rate = no reading.
It's not usually my nature to spend long hours in the weight room. I was raised running cross-country, where weights and running distance were seen as mutually exclusive. In retrospect, I would have benefitted from some weight training at very low weights to improve strength and complement the endurance base I already had from distance running (I was running 40-55 miles a week at that point in my life and I was pretty thin, rather than the somewhat rounder shape I have now).
So, to give an indicator of what weight work entails lately:
3x25 Flat Bench Press w/ Olympic Bar
3x25 Incline Bench Press w/ Olympic Bar
3x15 Machine Row
3x15 Machine Military Press
3x15 Machine Pull Down
3x15 Machine Shoulder Raises (one arm at a time) (a.k.a. the Chicken Wing)
3x20 Machine Chest Flys
3x15 Machine Reverse Flys
3x15 Machine Preacher Bench Curls
3x15 Triceps Cable Pull Downs
3x25 Triceps Straight Arm Pull Downs (one arm at a time, elbow locked, wrist bent back)
Whether I can sustain this when I go back to work remains to be seen, as this weight work normally takes me the better part of an hour and a half. This may have to be an afternoon workout, which may also hold some benefits to actually doing this in a timely manner so I can get back and get the Princess and Sledgehammer from school at the end of their academic day.
I was pleasantly surprised at the run paces, although the temperature and winds were infinitely better than before, and maybe I'm getting into better shape if I'm holding an average pace of 8:48 for the return leg after killing myself on weights.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 11:36 11:36 08:21 08:21 1.39
1.39 24:29 12:53 09:16 08:48 2.78
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