Interval Training – Sep 24, 2008

I started the day early at 5:00 am today since I had to drop my brother at his hotel. I went to the school track and field where I usually do my interval training on a school 400m track. It's a nice synthetic track where you can go at any time to practice. I reached the track at about 6:30 am. It was still dark. I did the first warm up mile in about 10 min. Then , I did 2x1200m, 4x800m and finally cooled down for about 1.8 miles.

Here is the log of the runs:

1 mile - Warm up – 10 min

1200 m – 6 min

Break -3 min

1200 m – 6 min

Break – 3 min

800 m – 4 min

Break – 2 min

800m – 4 min

Break – 2 min

800 m – 4 min

Break – 2 min

800m – 4 min

Break – 2 min

1.8 miles – Cool down – 18 min.

Here are the stats from the Forerunner.

Date

Day

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

24-Sep

Wed

Running

Interval

6.35

0:56:00

8:49

6.8

806

154

 

Strength Training, Chest, Shoulder, Triceps – Sep 23,2008

After a long break for a week in strength training, I woke up at 6:00 am to go to the gym. Today was the day for Chest, Shoulder and Triceps training. Thanks to the FitPhone software on iPhone, here is a log of the exercises done in the gym today. Note the order in which the different exercises should be done.

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
23-Sep-08	Chest,Shoulder,Triceps	Cardio	Elliptical	1	1	0	0		75 calories
23-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	2	1	20	0		Lie on the ball with hands on ears and come up with upper abs
23-Sep-08	Chest,Shoulder,Triceps	Core	Isoprone-ball	3	1	1			30 seconds hold
23-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	4	2	20	0		Lie on the ball with hands on ears and come up with upper abs
23-Sep-08	Chest,Shoulder,Triceps	Core	Isoprone-ball	5	2	2			30 seconds hold
23-Sep-08	Chest,Shoulder,Triceps	Chest	Bench Press	6	1	15	65		Regular Bench Press
23-Sep-08	Chest,Shoulder,Triceps	Shoulder	Shoulder Press	7	1	12	15		Raise dumbbells in both hands overhead
23-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	8	1	10	70		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
23-Sep-08	Chest,Shoulder,Triceps	Chest	Bench Press	9	2	12	75		Regular Bench Press
23-Sep-08	Chest,Shoulder,Triceps	Reactive	Jumping Jack	10	1	20			Jump with legs wide and hands above head
23-Sep-08	Chest,Shoulder,Triceps	Chest	Bench Press	11	3	12	75		Regular Bench Press
23-Sep-08	Chest,Shoulder,Triceps	Reactive	Jumping Jack	12	2	20			Jump with legs wide and hands above head
23-Sep-08	Chest,Shoulder,Triceps	Chest	Bench Press	13	4	10	75		Regular Bench Press
23-Sep-08	Chest,Shoulder,Triceps	Shoulder	Shoulder Press	14	2	10	13		Raise dumbbells in both hands overhead
23-Sep-08	Chest,Shoulder,Triceps	Reactive	Quick Sprint Bench Run	15	1	20			Holding a bench, stand in sprinting position and sprint with alternating legs while holding the back straight
23-Sep-08	Chest,Shoulder,Triceps	Shoulder	Shoulder Press	16	3	10	10		Raise dumbbells in both hands overhead
23-Sep-08	Chest,Shoulder,Triceps	Reactive	Quick Sprint Bench Run	17	2	20			Holding a bench, stand in sprinting position and sprint with alternating legs while holding the back straight
23-Sep-08	Chest,Shoulder,Triceps	Shoulder	Shoulder Press	18	4	10	10		Raise dumbbells in both hands overhead
23-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	19	2	10	80		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
23-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	20	3	10	75		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
23-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	21	4	10	75		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
23-Sep-08	Chest,Shoulder,Triceps	Chest	Push - Machine Chest Press	22	1	10	90		Machine flies in which you push
23-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	23	3	20			Lie on the ball with hands on ears and come up with upper abs
23-Sep-08	Chest,Shoulder,Triceps	Chest	Push - Machine Chest Press	24	2	10	80		Machine flies in which you push
23-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	25	4	20			Lie on the ball with hands on ears and come up with upper abs
23-Sep-08	Chest,Shoulder,Triceps	Abs	Machine Leg Pullup	26	1	10			With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
23-Sep-08	Chest,Shoulder,Triceps	Chest	Push - Machine Chest Press	27	3	10	80		Machine flies in which you push
23-Sep-08	Chest,Shoulder,Triceps	Abs	Machine Leg Pullup	28	2	10			With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
23-Sep-08	Chest,Shoulder,Triceps	Abs	Leg Raise lying, Lower Abs	29	1	20			Lying on back, hands behind the hip , lift the leg and bring it down leg and
23-Sep-08	Chest,Shoulder,Triceps	Abs	Leg Raise lying, Lower Abs	30	1	20			Lying on back, hands behind the hip , lift the leg and bring it down leg and

 

Tempo Run – Sep 22,2008

I did the tempo run today. It was challenging to do it after the long cycling round yesterday evening but I managed to get up at 7:00 am and reached the trail at 7:40 am to start the run.

I ran the warm up one mile in 10 min, then took a break for 3 min and finished the next 3 in 27 minutes. At this point, I was totally exhausted and managed to do the last mile in 10.5 min, then took a break for 2 min and finally cooled down for 1 mile at 10min/mile

1 mile – 10 min

Break – 3 min (no miles recorded)

4 miles – 37.5 min

Break – 2 min (0.15 mile)

1. mile – 11 min
   

Here are the average stats from my Forerunner

Date	Day	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
22-Sep	Mon	Running	Tempo Run	6.25	1:00:18	9:38	6.2	802	145

Running and Cycling – Sep 21,2008

Because of being busy at work, I was not able to do any kind of exercise for the past 5 days. I decided to run the weekend long run of 9 miles in the morning. After about 2.5 miles, I met some Asha runners who were also getting on the running routine after a hiatus. I was also feeling really tired after 2.5 miles. So, I just ran with these guys for the next 2 miles and finished after that. Since I started late (about 7:45 am) and was running on a concrete track, I was not able to run the quota of 9 miles and end the run with 4.2 miles.

 

I decided to cycle in the evening since I was not able to complete my running quota in the morning. I started about 5:45 pm and finished at about 7:45 pm. I did a total of 23.4 miles. Here are the stats from the running and cycling today.

Date

Day

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

21-Sep

Sun

Running

Long Run

4.18

0:47:00

11:20

5.3

525

157

21-Sep

Sun

Cycling

Cycling

23.38

1:43:41

4:26

13.5

1233

140

 

Strength Training, Back and Biceps – Sep 16, 2008

Today was the upper body training specifically back and biceps. Since I take the iPhone to Gym anyway to listen to some podcasts, I got this new software from iPhone App store, FitPhone, which allows you to track the different exercise, reps, weight, notes etc.. You can also e-mail the results to yourself which can be imported to excel.

Here are the results from today's upper body exercise.

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Calories	Notes
16-Sep-08	Back & Biceps	Abs	Ball upper abs		1	20	0		30	Lie on the ball with hands on ears and come up with upper abs
16-Sep-08	Back & Biceps	Abs	Ball upper abs		2	20	0		30
16-Sep-08	Back & Biceps	Back	Pulldowns		1	12	90		15	Grip is at the intersection of the bend
16-Sep-08	Back & Biceps	Back	Pulldowns		2	12	105		15
16-Sep-08	Back & Biceps	Back	Pulldowns		3	12	105		15
16-Sep-08	Back & Biceps	Biceps	Step Ups		1	12	20		20	Step up on one leg and do Bicep Curls. Alternate legs
16-Sep-08	Back & Biceps	Biceps	Step Ups		2	12	23		25	Step up on one leg. Alternate legs
16-Sep-08	Back & Biceps	Biceps	Step Ups		3	12	18		20	Step up on one leg. Alternate legs
16-Sep-08	Back & Biceps	Biceps	Step Ups		4	12	15		20	Step up on one leg. Alternate legs
16-Sep-08	Back & Biceps	Back	Hyperextensions		1	12	105		15	Wide grip rope pull sitting
16-Sep-08	Back & Biceps	Back	Hyperextensions		2	12	90		15
16-Sep-08	Back & Biceps	Back	Hyperextensions		3	12	90		15
16-Sep-08	Back & Biceps	Core	Isoprone-ball		1	2	0		10	20 seconds hold for each rep
16-Sep-08	Back & Biceps	Hamstring	Lunges 1		1	15	20		15	Right leg
16-Sep-08	Back & Biceps	Hamstring	Lunges 2		2	15	20		15	Left leg
16-Sep-08	Back & Biceps	Cardio	Elliptical		1	0	0		50
16-Sep-08	Back & Biceps	Quadriceps	Squats 1		1	15	30		10
16-Sep-08	Back & Biceps	Quadriceps	Squats 2		2	15	25		10
16-Sep-08	Back & Biceps	Quadriceps	Squats 3		3	15	25		10
16-Sep-08	Back & Biceps	Biceps	Bicep Curls		1	12	20		15	On one leg
16-Sep-08	Back & Biceps	Biceps	Bicep Curls		2	12	25		15	On one leg
16-Sep-08	Back & Biceps	Biceps	Bicep Curls		3	12	15		15	On one leg
16-Sep-08	Back & Biceps	Biceps	Bicep Curls		4	12	20		15	On one leg
16-Sep-08	Back & Biceps	Reactive	Wall Jump		1	30	0		15	Jump and hit the wall with both hands (like a Hi-Fi)
16-Sep-08	Back & Biceps	Reactive	Wall Jump		2	30	0		15	Jump and hit the wall with both hands (like a Hi-Fi)
16-Sep-08	Back & Biceps	Reactive	Wall Jump		3	30	0		15	Jump and hit the wall with both hands (like a Hi-Fi)