Past workouts

January 2006
Day	Workout
4	ran 2 miles
5	boxing and weights
8	elliptical on program 3
9	boxing and weights
10	ran 2 miles
11	boxing and light weights
12	elliptical on program 4 but short by 10 minutes
14	boxing and weights
15	ran 2 miles
16	ran 2 miles
17	just boxing
18	ran 2 miles
19	boxing and weights
21	ran 2.5 miles
22	boxing and weights
23	ran 2 miles
25	boxing and weights
26	ran 2 miles
27	boxing and weights
28	ran 2.5 miles outside
29	boxing and lights weights
30	ran 3.1 miles inside 41 min.
31	boxing and weights
February
Day	Workout
5	ran 2.5 miles inside 37.5 min
6	boxing and light weights
9	ran 3.1 miles inside 38:25
11	boxing and weights and ran 3.1 miles outside 35.5 min
14	ran 3.2 miles outside 38 min
16	boxing and weights
17	ran 2.5 miles inside

2/27/2006: Ran 3 miles today, but did 400m repeats. I jogged 400m, then alternated running hard with recovery every other 400m. The recovery would be a period of walking and then jogging the rest of the 400m until it was time for hard run again. Worked out pretty well. I could definitely feel the difference and my time was pretty close to what I can do 3 miles at a steady pace. Ran the mile loop by my house 3 times. Average heart rate was 159.
400m Marker	lap time	split time	heart rate at marker
1	2.04	2.04	163
2 (hard)	2.25	4.29	174
3	3.09	7.38	160
4 (hard)	2.31	10.09	176
5	2.41	12.49	159
6 (hard)	2.40	15.29	176
7	3.30	19.00	159
8 (hard)	2.35	21.35	174
9	3.06	24.41	149
10 (hard)	2.36	27.17	173
11	3.24	30.42	159
12 (hard)	2.49	33.30	173

2/26/06:
Did boxing and weights tonight. 16.5 min on boxing across the 3 bags. Really trying to get the intensity up on the bags.

21.5 min on weights.

• 8 pullups,
• 12 chest presses at 5 plates,
• 8 side raises of 20 lbs,
• 11 arm curls of 25 lbs,
• 10 front raises of 15 lbs,
• 9 chest flys at 4 plates,
• 12 shoulder rotations of 15 lbs,
• 12 shoulder shrugs at 25 lbs,
• and 51 situps (41,10).

Good workout I thought. Especially after a break. Feels good to improve.

5 Miles!!!!

2/25/06: Ran 5 miles today. Weather was very windy from the northeast and about 40 deg. Ran over into Walnut Park. This is the route. Average heart rate was 163.
Mile	lap time	split time	heart rate at marker
1	10.12	10.12	167
2	10.56	21.08	166
3	11.11	32.20	165
4	10.52	43.12	172
5	12.16	55.28	169

Run for 2.23.2006

2.8 Miles today with weather about 45 deg. Ran a slightly different map than any of the ones I have mapped out. Tried to push this one a little bit, and I think I succeeded.
Mile	lap time	split time	heart rate
1	9.55	9.55	172
2	10.51	20.45	172
2.8	9.34	30.20	169

Just did a longer boxing workout today. Decided to take it easy and not push it with the weights. Did 26.41 on the bags. Didn't split out the times on each bag. Wasn't thinking about it. Worked hard on the heavy bag and hard on the double ended bag. Went light on the speed bag. Had put some more air in it and it is always harder to keep going after its been aired up. Plan on doing some speed work tomorrow with a short distance, maybe 2 miles or so. Then do a 5 mile or so run on the weekend.

USATF route search

These are my routes that I have or plan to run. They are in the US Track and Field org database using Google Maps to map the route. Pretty handy. I've been told that they are fairly accurate.

USATF Database Search

3.6 Miles today with weather about 40 deg. Ran loop around a couple of subdivisions. Surprised myself with the times. Especially the first mile. The third mile I was struggling. Was having some digestion issues I think. Something I ate in the afternoon wasn't setting right with me. http://www.usatf.org/routes/view.asp?rID=10424
Mile	lap time	split time	heart rate
1	10.07	10.07	174
2	11.51	21.57	170
3	12.49	34.46	167
3.6	7.30	42.18	170

Boxing and weights today.

Item	lap time	split time	heart rate
Heavy bag	5:26	5:26	157
Speed bag	4:54	10:20	143
double ended bag	5:09	15:29	144
weights	19:05	34:33	101

For weights did Chest fly 4 plates (10), 7 pullups, Chest press 5 plates (10), shoulder roll 12lb (8), bicep curl 25lb (10), side raises 20lb (7), and 50 situps.

Ran 4.1 miles today outside in 24 deg F weather. worked out pretty well.
Ran over past the elementary school and up to the school.http://www.usatf.org/routes/view.asp?rID=11135

Mile	lap time	split time	heart rate
1	11.24	11.24	169
2	12.14	23.38	160
3	11.55	35.33	166
4	12.50	48.23	165
4.1	1.06	49.29	169

Weights and boxing today.

Item	lap time	split time	heart rate
Heavy bag	5:11	5:11	153
Speed bag	5:26	10:38	138
double ended bag	4:40	15:19	148
weights	16:00	31:19	139

Did chest press 5 plates (10), pullups 7, chest fly 4 plates (8), arm curls 25lb (10), front raises 15lb (11), situps 55, side raises 20lb (8)

Template for my times.

Mile	lap time	split time	heart rate

Did get a chance to run last night, but only 2.5 miles. Ran inside on treadmill.

Mile	lap time	split time	heart rate
1	11:21	11:21	172
1.5	6:10	17:32	164
2	5:31	23:03	177
2.5	6:42	29:46	169

Did my workout last night, pretty close to what I intended. Did 15 min boxing across all three bags, roughly 5 min a bag (Heavy, speed, double ended). Then did chest flys at 3 plates (11), 7 pullups, 25 lb curls (10), 15lb side raises(10), 5 plate chest press(10), 15lb front raises(10), then some more pullups (6). About 40 min total.

Plan on running tonight if possible, probably a 3.2 or 3.6 route. Not sure if social calendar will allow it. If not then definitely a longer, maybe 4 mile run tomorrow.

This is starting late into my training schedule. I've been keeping track on a calendar of the nights I work out and how far I run when I do. Lately I've been keeping times as well. I just got a Timex Ironman heart rate monitor with 100 lap recall capability. Now I'll be able to keep all kinds of stats. Perhaps when I get home I'll post the mileage that I've got on the calendar. Tonight is a boxing and weights night. Has to be fast workout though, as I've got rehearsal. Plan on 15 min boxing, and no more than 30 min weights. Will shoot for a long run sometime on Saturday or Sunday, maybe 4 miles or more.