PT Log 2010 June

2010		Shoes:	137.22						ToPen
Date	Wgt	Type	RunMi	O.Mi	Pedometer	Time	Pace	AvgHR	*PenPil	*Mini
->	128.8	0	3.75	45.04	114046	2:14:51	0:12:26	165	299.39
June 1				0.18	464					20.71
2				0.61	1604					20.11
3				1.29	3418					18.81
4				0.93	2468					17.88
5		Run tread 4.5-5.2mph	1.25	1.06	6088	0:15:25	0:12:20			15.57
		Walk tread 3.5-2.5mph		0.75		0:14:35
6		Ellip Cardio		3.18	5206	0:30:00		165		12.39
		BicepCurl 7lb*10r*3sets
		SuperSet SitUps 10*3sets
7				0.84	2209					11.55
8		Ill!		0.01	25					11.54
9		Ill!		0.01	25					11.53
10				0.38	1000					11.15
11				1.83	4832					9.32
12				2.89	7636					6.43
13				3.10	8196					3.33
14	131			1.95	5145					1.38
15				0.87	2290					0.51
16				1.48	3907					-0.97	@Barony of Black Diamond!
17		Barbell curls 20lb*10rep*3sets.		1.09	5379					37.04
		SS: TriExt10lb*10r*3s
		SS: SitUps*30r*3s. (Last 5 of last set were tough!! Def shoulda been doing more than 10r*3s before though.)
		SS: Calf Raises *10r*3r
		IncBench 20lb*10r*3r
		Ellip/Step/Strider 0:10:00 0.95mi. Odd, hard to JUST Ellip. Did wreckme though :)		0.95		0:10:00
18	127.6			0.50	1318					36.54
19				1.78	4705					34.76
20	129.5	Run tread 0.5inc	1.5	1.32	8758	0:18:47	0:12:31			31.94
		Walk tread .25@0.5inc.		0.50		0:10:00
		Dumbbell curls 8lb*10r*3s
		SS: Situps 15r*3s
		SS: Calf raises 10r*3s.
		TriExt DB 10lb*10r*3s
		LowBackExt 10r*3s
		Streeeetch after run
21				0.51	1353					31.43
22				1.68	4422					29.76
23		Trainer examples:		3.30	8717					26.46
		-Treadmill 13inc 3.0 0:05:00				0:05:00
		-Calf stretches.
		-PecFlye Machine 20lb*10r*1 both arms.
		-PecFlye Machine 15lb*5e*1 alternating arms.
		-On a Ball:
		-Sitting shoulder press 8lb*10r*1.
		-Leaning forward, DB row 8lb*10r*1.
		-As above, right foot off the ground. 8lb*10r*1. (plus2r w/left foot up).
		-DB lunge. 12lb*5e*1.
		-DB squats 12lb*7r*1.
		Mine- SuperSET
		-Hammer Curls 5lb*10r*3s
		-Situps *10r*3s
		-Calf raises *10r*3s.
		TriExt DB 10lb *10,8,5.
		Run 0inc 1mi 0:12:08 4.5-5.5mph	1			0:12:08
		Walk tread 0inc 0.75mi 3.7mph		0.75
		Good stretch
24		Gym		3.85	10160					22.61
25				0.80	2123					21.8
26				0.74	1955					21.06
27				0.94	2488					20.12
28		SuperSet on Ball:		0.62	1628					19.5
		-Hammer curl 8lb (1s) 5lb (3s). *10r.
		-Crunch *10*4s.
		-TriExt 10lb*10r*4s.
		SuperSet on Ball:
		-Bent Row 10lb*10r*3s.
		-Flye 5lb*10r*3s
		Run tread Inc 1mi 0:12:56. 4.5-5.0mph.		1.00		0:12:56
		Walk tread 0.5inc 3.0-3.3mph.
29	127	Stairmaster Tread lvl6		1.62	4267	0:06:00				17.89
		Walk tread 0.5inc..		0.88
30				0.86	2260					17.03
31		x		0.00						17.03