In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Pool Workout||4|| 4:31:00|| 16.84||(16:06)|| 27.1||(10:00)|
| ||Elliptical||3|| 3:07:00|| 11.62||(16:06)|| 18.7||(10:00)|
| ||Cycling||4|| 2:03:00|| 7.64||(16:06)|| 12.3||(10:00)|
| ||Running||2|| 17:00|| 1.37||(12:26)|| 2.2||(7:44)|
| ||Strength||1|| 15:00|
| ||Total||6|| 10:13:00|| 37.47|| 60.3|
|averages - sleep:8|
Elliptical 1:25:00  8.5 km (10:00 / km)
15 x 2’ hard 1’ off
Sit and push
Stretch, roll, ice
Good workout today. I was tired from a restless sleep. But it just made it easier to get in deep. My leg felt better today. I managed the whole workout on the elliptical with only a bit of discomfort. Really pushed it for the last few intervals.
Pool Workout 45:00  4.5 km (10:00 / km)
nice DWR after class.
I tried to run after this, but my knee was stiff and painful from a day of sitting in class and it wasn't the pain I could push through.
Pool Workout 47:00  4.7 km (10:00 / km)
Glute band exercises
6 mins swim and kick (2:51)
2 x (90, 75, 60, 45, 30, 15)
DWR to 47
Good pool workout today. Started out with a new swim pb and made it to the blockhead twice with kicking which was also a first. Pushed the drills and really felt it. Went after it in the intervals and pushed the limit got my HR to 30. Good deepwater run.
Elliptical 30:00  3.0 km (10:00 / km)
Went in the elliptical for 30 after the pool, but switched to the bike because the knee was getting sore.
Pool Workout 30:00  3.0 km (10:00 / km)
Good deepwater run right after class.
Cycling 15:00  1.5 km (10:00 / km)
Nice bike to end off.
Running 8:00  1.2 km (6:40 / km)
3 x 2' run 1' walk
knee got painful, I completed it but by the end of each interval, my form was compensating for my leg.
Pool Workout 31:00  3.1 km (10:00 / km)
Good shakeout this morning while watching the older ladies do their aqua fit.
Running 9:00  1.0 km (9:00 / km)
lower leg exercises
5 x 1' run 1' walk
First official structured run. Things were alright for the first 3, but by 4 & 5, my leg started to get painful especially when bringing the knee up.
Strength 15:00 
3 x 8 step ups (10, 25, 25, 25)
3 x 8/s single leg deadlfits (16kg)
3 x 15s A-run
3 x (16, 16, 19)
Pool Workout 58:00  5.8 km (10:00 / km)
3 x (3, 2, 1) with 1' between reps and 2' between sets
stretch and roll
This was a good effort. I wasn't super excited to do it in part of the late night, but I was super grateful to have Hailee with me. Definitely drank some pool water. The hard intervals are very challenging in the deep end which made for a great workout.
Pool Workout 1:00:00  6.0 km (10:00 / km)
stretch, roll, ice
Good pool run today. No twinges or pain in the knee. Beks came in and walked back and forth on the pool deck while I ran for around 30mins which I was incredibly grateful for. Good medball afterward too. The lunges were much better today than they have been
Cycling 1:05:00  6.5 km (10:00 / km)
Good bike today, got a good sweat one as per usual.
Elliptical 1:12:00  7.2 km (10:00 / km)
10 x 1' hard 1' easy
12 CD on elliptical 13CD on bike
sit and push
stretch, roll, ice
This was an awesome workout. I was so happy to be on the elliptical. My knee was a bit off on the easy but felt fine for the hard. I pushed really hard and just embraced it. When I was questioning myself I would up the level to prove myself wrong. Finished as close to a Saturday effort as I ever have on the elliptical and had to stop and just gasp for air. My knee got sore on the cooldown so I switched to the bike.
Cycling 13:00  1.3 km (10:00 / km)
Finished up on the bike and got some good chats with Amy.
Cycling 30:00  3.0 km (10:00 / km)
30 min bike
My leg was quite stiff today, but going on the bike and just letting the legs spin felt good and it felt better afterward. I was skeptical to do something, but the bike made things feel better. After my walk home things stiffened up a bit.
all weeks |