Weight Workout

Well, today wasn't near as hectic at work. I didn't have near the problem I did yesterday in getting out to the gym.

It went pretty well, actually. I started out doing the pushup test for 100 Pushups, but only did 30. Last year I was able to do 45 on a whim! So obviously my strength in that area's gone down a bit. That said, isn't that what the plan is for?

Warmup, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-over Row

Workout
* 100pushups.com pushup test, 1x30
* Dynamic Pushup, 3x6
* Bench Press. 1x10, 1x5 @ 105lbs
* Chin-Up, 1x2, 1x1
* Combo Raise, 3x10x12lbs
* Horizontal Lateral Raise, 3x10x15lbs

33 minutes, 154 calories burned

Tomorrow's a tempo run, and I sure hope it doesn't rain. Not the end of the world if it does, of course, but it is easier when the ground and air are dry.

Today's Tweets

05:42 Wt: 167.4, RHR: 52 #

06:50 On the way to work. #

06:52 No, officer, I, not texting while driving. I'm using Twitter. Different!!! #

07:33 Dice.com existed pre-internet? #

07:34 Or am I just THAT old? #

08:18 That newspaper sock review is hilarious, they say they're going to review three "performance" socks, then go on to review two. #

08:34 Warren Robinett is the king! #

08:46 "When I was a kid, we didn't have polaroid cameras, we had to make an OIL PAINTING of what was in there!" -George Carlin on the refrigerator #

08:54 This morning Adam Carolla referred to a TV show: "I'm not that guy from 21" #

08:55 The one-two punch tonight on TV: Nip/Tuck & The Biggest Loser: Couples :) #

08:55 I posted this on a messageboard yesterday, but the best part about a new season of TBL: NO VICKY! #

09:47 Today's going make it difficult for me to run... I may have to run at 2 or 3! #

09:48 At least it's not summer. And I have my security HRM strap. *chuckle* #

10:22 Tell me why Vista makes me take ownership, then remove read only, then make me delete BEFORE I install Acrobat? #

10:23 All this after having to enable Administrator acct, then reboot, then log in as Administrator first. #

11:18 Property listing fail: tinyurl.com/8kxubb check the description. #

12:07 Oh wow, it's 24: Day 85! tinyurl.com/93ptyd #

15:53 Back from doing sprint intervals! #

15:58 Was supposed to do 6 x (1 min fast x 2 min slow), ended up doing 7. Oops! 5.22 miles, 49:07.51, 9:24/mi average #

16:25 Mapped 01/06/2009 Route (5.35 mi.) #

16:29 Completed 1/6/2009. 724 (kcal) Distance 5.35 mi. Duration 00:52:00 #

16:30 I wonder why MapMyRun shows 3 minutes longer than SportTracks? #

16:34 New Flickr upload: 1-6-2009 Intervals: Gregoriopolis posted a photo: tinyurl.com/8jqos7 #

16:52 Crap, forgot to schedule Nip/Tuck to record, and having trouble getting it going online. I guess I'll have to record a later showing. #

17:07 Alright, I'm off in search of Diet Dew. #

17:49 Big accident, 50 & 80/99. Guess where I am? At least I don't have to pee. #

17:52 Made it past. Now where's my Dew? #

18:08 Forget football, who's watching biggest loser? #

19:31 At the Children's Ministry meeting\dinner. #

19:34 Made plans to run 5 miles with another church group on Sat. Guess I'm doing my long run Sunday afternoon again. #

22:03 Finally home, finally watching The Biggest Loser. Didn't record Nip/Tuck, it doesn't re-air until Friday. Isn't that weird? #

22:12 Hah! I'm gonna like this guy. "I'm actually here! The gym where Bob & Jillian kill people!" #

23:14 I'm tired! Must... finish.. Biggest Loser. #

00:03 I did finish The Biggest Loser. Now this biggest loser must go to the biggest bed for the biggest sleep. Nite all. #

00:04 New post on my blog: Intervals - 5.35 miles: Today was tough, and early on I think I tweeted.. tinyurl.com/9fubey #

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Intervals - 5.35 miles

Today was tough, and early on I think I tweeted about being worried that my boss wouldn't let me out the door at all.

Well, my boss did let me go, I think I ended up out the door at 2:51pm, heh. It was an amazing day outside actually, temp was 52.7F. I even got to wear shorts and a t-shirt, which was great.

And I nailed my intervals.



13 min warmup + 6 x (1 min hard, 2 min easy) + 15 min cooldown. Hard was a 7:22 goal, I averaged a bit faster than that. Easy was ~10 min/mi. They were:

Interval 1: .14 mi, 7:11/mi
Interval 2: .14 mi, 7:04/mi
Interval 3: .14 mi, 7:00/mi
Interval 4: .14 mi, 7:00/mi
Interval 5: .15 mi, 6:50/mi
Interval 6: .15 mi, 6:50/mi

Total 5.23 miles, 49:24, 9:27/mi average.

I did learn something important: don't do intervals in an area where you have to cross the freeway exit just as rush hour starts. Ehh, I had to wait about 30 seconds in the middle of an interval (#4 I believe) for traffic to clear. I stopped the timer, which I normally wouldn't do, but the goal was to run a minute nonstop. I ended up re-running the first 30 seconds, then starting the timer for the last 30 seconds. Also funny, I accidentally ran an additional sprint at the end, so I think I made up for stopping time.

Then in the last mile, a couple of overweight teenagers driving by in their souped up, lowered, purple pickup made fun of me. Ah, to be young. Whippersnappers!

Today's Tweets

06:30 Wt: 168, RHR: 54 #

06:58 Leaving 25 minutes late. :( #

08:50 Transitioning from low carb to "holy crap I'm eating 300-400g of carbs a day." Needless to say it's a tad rough. #

09:16 Hah! Speaking of carbohydrates, i wandered into the break room to hear someone complaining about how chinese food makes her hungry later. #

10:26 1200lb capacity toilet seat: tinyurl.com/2ovljy #

10:37 Forget reacharound! tinyurl.com/87566g #

12:07 Any good hikers/backpackers worth following? #

12:39 Man I love these: New Dharma Special Access video, tinyurl.com/6sqbho password: holma #

12:39 Alright, time for the gym. Hopefully at lunchtime there aren't too many resolutioners. :) #

14:24 Strange, I just got an email from Fleet Feet about Brooks Adrenaline GTS 9, which isn't on the Brooks website. #

14:58 Indian coworker is listening to his ipod, singing out loud in Hindi. #

15:03 Mmm, kettlebells. #

15:49 3:45 already? This afternoon's flying by! That happens when I'm not at the gym until 1. #

15:52 MapMyFitness isn't spitting my workout onto Twitter today. :( #

15:53 Oh wait, duh, I changed my password. #

15:53 FARRAKHAAAAAAAAAN! #

16:07 Testing my Twitter-MapMyFitness.com Connection #

16:08 Aha, there we go. Back to our normally scheduled tweets. ;) #

16:27 Training, people, training! #

16:29 Or would it be tweeple? #

16:58 Heading home. Diet Dew, where are you??? #

17:04 New post on my blog: Weight Workout: At the gym today, I was totally surprised that there ar.. tinyurl.com/9xjfgl #

17:04 New video uploaded: Running Vlog #1: Something silly I thought I'd try, this is my first Runn.. tinyurl.com/9l7otm #

17:13 Heh, with changing my pwd, twitterfeed is feeding old Youtube videos of mine. Sorry bout that. #

17:13 Got my Diet Dew, I can safely drive home. #

19:34 Finished up with Cub Scouts, now at Target. No way am I spending $60 for a Polar strap! #

19:43 Now @ Walmart. I need a good Reebok HRM Woot! #

19:45 I lost my Polar strap that I use with the Reebok watch. :( #

19:47 Aha! Walmart had the right one. 50 bucks I can handle. The Reebok from Woot is 20, but you never know when it shows up. #

19:50 Stinkin Garmin & their nonstandard strap, and not tracking calories! #

21:16 GAH! 1720 calories eaten today and still barely got to 200g of carbs. BIG transitional learning curve. :-D #

21:16 I mean, what do I do, sit around eating rice all day? #

22:22 Watching: Babylon 5, Season 5: "Secrets of the Soul" #

23:01 You know, Jack Handey must love Twitter. #

23:02 If you ever drop your keys into a river of molten lava, let'em go, because, man, they're gone. #

23:16 I'm going to bed. Here's my prediction for morning: weight gain. We shall see. #

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