Training Log Archive: HK

Night gravel ride with Spokes! Got to test out a cyclocross demo bike! Would've been awesome if I didn't feel like puking during the entire ride because my stomach was rejecting the salmon I had for lunch!

Perfect day for some Palos singletrack with Dianna! Did a loop and then rode the whole loop again in reverse!

Upper body stuff!

rest day yesterday so doubled up on day 7 and 8 today!

Day 7: Repeat Oblique Day!
-Oblique Crunches: 30 reps each side (2x)
-Jack knives: 20-30 reps each side (2x). If you can’t raise both legs at one time, modify by raising one leg
-Side Plank with Hip Dips: 30 seconds each side (2x). If you can’t balance on both legs, keep one leg on
-Standing Side Bends with Knee Lift: 20-30 reps each side
-Russian Twists: 30 seconds to 1 minute (2x). Add a weight if you have one! Modify this one by keeping your feet on the floor

Monday is Day 8!
- Burpees: How many can you do? (2x)
- Superman: 30 seconds to 1 minute (2x)
- Wood Chop: 30 seconds to 1 minute each side (2x)
- Half Seated Circle: 30 seconds to 1 minutes each side (2x)
- Bicycles: 30 seconds to 1 minute each side (2x)

Short trail run to loosen up the legs! Got the aroma and taste of a rotting corpse in my face for about 10 minutes. Yum yum!

August abs challenge Day 6 & 7! Weeee!!

Day 6
-Spider Crunch: 30 seconds to 1 minute (2x)
-Side Plank with Rotation: 30 seconds to 1 minute each side (2x)
-Mountain Climber: 30 seconds to 1 minute (2x)
-Half Kneeling Halo: 30 seconds to 1 minutes (2x)
-Bicycles: 30 seconds to 1 minute

Stairs of death! 20 repeats with a 15-20lb pack on. I don't weigh it but it was not light!

Day 5 Halfway Hump Day Workout!
Do the series 2x through. There's pics in the Files section (i), info icon on your mobile device; workout is pinned to the top of the page
- Ankle Reach: 30 seconds to 1 minute (2x)
- Roll Ups: 30 seconds to 1 minute (2x)
- Double Leg Lifts: 30 seconds to 1 minute (2x)
- Criss Crosses: 30 seconds to 1 minutes (2x)
- Walkout Planks: 30 seconds to 1 minute (2x)

Wore a heavier pack and legs were pretty fried from yesterday's ride. It hurt so good!

Got Wind "slow ride" which wasn't slow at all! My injured calf was a little twitchy so didn't want to push it as hard as I did! Eeeeeek!

Day 3 is Plank day to get over the mid-week hump day!
- Plank 5 ways. Run through this series 3-5x; hold each for :30 to 1 minute
- Plank 1: Forearm plank. And remember this pic from the other day? Try it. Turn your forearms around to open up shoulders
- Plank 2: Side plank on either your forearm or straight arms
- Plank 3: Reverse plank (we did this on day 1)
- Plank 4: Other Side plank
- Plank 5: Back it up and walk your feet up against a wall. It looks scarier than it is!

Post rain night ride with the Spokes folks! Took it easy since my right calf is jacked but had a blast!

Event: ITERA Ireland (ARWS)
 

August abs challenge! Day 2! Plus Sally leg lifts!

Day 2 is Oblique day!
- Oblique Crunches: 30 reps each side (2x)
- Jack knives: 20-30 reps each side (2x)
--Modification: Raise one leg instead of both
- Side Plank with Hip Dips: 30 seconds each side (2x)
--Modification:
- Standing Side Bends with Knee Lift: 20-30 reps each side (2x)
- Russian Twists: 30 seconds to 1 minute (2x). Add a weight if you have one!
--Modification: keep feet on floor to make it easier; raise feet off floor to make it harder

Started with a 15lb weight vest but during resistance sprints, Vickie yanked me back which caused my calf to strain or cramp. Had to ditch the best and modify some of the exercises but made it through to the end!

Arms, shoulders, and back, then a whole lot of core! All this plus Sally planks and Sally leg lifts...

- Planks: 30 seconds to 1 minute (2x)
- Frog Situps: 20-30 reps (2x)
- Reverse Plank: 30 seconds to 1 minute (2x)
- Standing Side Bends: 20-30 reps each side (2x) Add a weight if you have one!
- Flutter Kicks: 30 seconds to 1 minute (2x)