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mileage posted: Thu 2011-12-08 05:04:48 tags: fitness
session #44: 3.3mi / 42m05s - best 3.3mi time yet, by over a minute = session average 4.7mph.
5.0mph is getting "easy"; probably sometime before vaycay I will attempt 2 miles at that pace.
I can do half-miles fairly routinely at 5.5-5.8ish.
I've lost track of my one-lap limit but it's probably around 6.3-6.5ish; and top speed this session was 7.4mph for a half-lap.

After the treadmill I hit the upper-body Cybex machines. First set, 12 reps / 50# on chest press, 6 reps / 50# on overhead press, 10 or 12 reps / 50# on arm extension, 6 reps at 50# curls. My endurance on the overhead press was awful; on later sets I stepped down to 30# on my weaker machines, but on the overhead press I had to step all the way down to 10# just to finish out a set of 12 reps. I may start mixing up the order I hit each station. Oh, and because other patrons were using the ab crunch station as a lounge, only 1 set there, 12 reps at 70#.

Also, I took an extra-long cooldown on the treadmill so as not to sweat all over the machines... but not long enough, evidently. Maybe I should do my upper-body routine before I hit the treadmill; 3.3mi is way beyond a "warm-up".

I was so pleased with my new time record that I went to Tijuana Flats instead of Subway for dinner. That used half my gift card, so I still have another yummy burrito ahead of me sometime soon.