In the last 7 days:
|activity|| # ||time||miles||km||+m|
| || Running ||3|| 1:40:00|
| ||Gym ||1|| 1:00:00|
| ||Core||3|| 1:00:00|
| ||Cycling ||1|| 35:00|
| ||Yoga/Stretching||2|| 15:00|
| ||Total||6|| 4:30:00|
| ||[1-5]||6|| 4:15:00|
Gym 1:00:00 
Made it back to the BirdCoop after some time away.. super busy!
10 mins on the erg
40 mins of a bunch of different exercises - machines for quads, triceps, core, calf raises, inner thighs, lats (?maybe?arm pull in things) may have forgot one in there.
Free weight arm rows, squats (only 50 lbs as the big squat rack was too busy had to clean this over my head which was sketchy cause I don't know any technique... getting it off was harder after my sets then getting it on!) and box jumps, plus step ups.
3 sets of everything ranging from 6-15 reps depending on weight
10 mins cool down on the bike.
Running 25:00 
Back to the books... 8am labs, classes and then a group project meeting in the evening meant that i didn't get back to my dorm until 10:30 pm but wanted to get a workout in to try and get back into a good school and exercise routine!
Went to the gym and did a easy run for 10 mins and then added some elevation picked up the pace a bit and at the 18 min mark put it flat and then did a but of a tempo 2 mins fast 2 mins faster 1 min fast then worked it down as a cool down until 25. Felt good actually the time goes faster when you have to focus on keeping form and moving those legs!
Yoga/Stretching 5:00 
A shorter different sequence, shoulders feeling a bit tight
Cycling 35:00 
Some BBA (I think this is my preferred time to do these I feel the most energized during and after early morning workouts)
10 mins warm-up
18 mins intervals - 2 mins hard 2 mins easy, the last few were tough but good to put my head down and work!!
7 mins cool down
Core (Strength ) 25:00 
15 mins sworkit
10 mins strength machines - arms and then core leg swing things
Yoga/Stretching 10:00 
Back to my youtube yoga, gonna try and make this a part of my bedtime routine again as i think its good for my flexibility, stability and to clear my head
Running 30:00 
Quick run around, calfs felt a bit better after Thursday stairs...
Core 25:00 
Tabatta and sworkit combo
Planned on doing more but my friends and I went exploring around the UBC trails but they weren't too keen on running, made it to the beach for sunset which was nice!
Running 45:00 
Beauty day which was perfect to get out and shake out the legs...
Warm up run around Vanier and to the first set of stairs down to the beach and back up, I think its trail 4 and these are definitely the worst stairs of the stretch. Ran down to trail 3 which I haven't been to before and these stairs are super nice and wide and longer so you can actually run down them more or less. Ran back along the beach and back up trail 4 stairs then ran around a but more. Found a nice high log for 50 tuck jumps and then a cool down. Met friends and headed down to wreck beach for a bit - lots of stairs!
all weeks |