Training Log Archive: emilyrIn the 30 days ending Jun 30, 2019:
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Sunday Jun 30, 2019 #
Biking 2:05:15 [2] 36.97 km (3:23 / km) +509m 3:10 / km
For our Week 2 Endurance ride, we were supposed to do another 45km. We decided to work on our climbing skills and biked to SFU Burnaby and back. The ride there was pretty nice. We were on designated bike streets, so there weren't too many cars. We left at 8am, which I think was a good call as it really heated up. The hill is definitely steep, but it was do-able. We planned to do two laps around the top but we running a bit low on time, so just did one. My most elevation in a Vancouver ride so far!
Saturday Jun 29, 2019 #
Dragon boating 1:15:07 [1] 7.4 km (10:09 / km)
This was a good practice. Our coaches seem to have realized that by going as fast as we were, we weren't getting any power out of strokes. We were really practising reaching and rotating today. Our coach was monitoring our speed, so we would do drills like maintaining 11 km/hr for 30 strokes, then 50 strokes, then 80 strokes.
Thursday Jun 27, 2019 #
Biking 2:24:00 [1] 45.95 km (3:08 / km) +518m 2:58 / km
Second week of our Gran Fondo training clinic. I met Oscar in Gastown and we biked over, but I felt like we didn't have a good route at all. Powell street is really a mess for bikers. For our training ride, we went up Lillooet Road and did part of the forest demo road. It definitely was raining there and no where else, haha. Biked back with one of our group leader's, who showed us a much better route home. Forgot to record the trip there, so it's approximate.
Foam rolling 10:00 [0]
Foam rolling. At least this is a good time to listen to podcasts--distracts me from the pain.
Wednesday Jun 26, 2019 #
Biking 40:02 [3] 15.84 km (2:32 / km)
7:30am spin class at Cyklus. Oscar and Kate H came as well. I think I was motivating for Oscar to push to have higher watts than me, haha. We had two pretty tough 7 minute hills. Phew! I think my knee feels alright. I moved my seat post up to letter I instead of H. My average watts per class have gone up over the past couple of months, so that's motivating.
Tuesday Jun 25, 2019 #
Biking 2:01:28 [2] 42.89 km (2:50 / km) +228m 2:46 / km
ahr:125 max:168
Dragon boating took up a lot of my weekend, so I wanted to try to fit in our long ride of the week today. I needed a break from marking midterms anyways. Was supposed to be 45km. My planned route was a bit short, but didn't want to bother biking in the city to add on the last 2km. Felt good. I needed to stop for a little food and water and stretch out my leg at some point. I also went over some bumps and it jostled my seat to tilt up, which made the last 10km a little uncomfortable. This was my first longer bike ride by myself!
Foam rolling 10:00 [0]
Foam rolling right quad, IT band, and hamstring.
Monday Jun 24, 2019 #
Note
Had physio this morning. Need to keep up with the stretching, rolling, and hip alignment exercise pre/post activities. She looked at my bike fit and brought my seat up just a little bit higher. I might look into getting a cut out seat since I'm feeling more pressure than desired on the front of the saddle. Also did IMS on my quad. There were some good twitches! We're going to wait and see if I need any more sessions after doing a few more weeks of activity.
Biking 40:40 [3] 15.94 km (2:33 / km)
Got to do one of the classes during my volunteer session, which was a nice use of time! We did a lot of higher rpm stuff, which I have a hard time doing.
Foam rolling 10:00 [0]
10 minutes on right quad after spin.
Sunday Jun 23, 2019 #
Dragon boating 15:13 [1]
Race #3. Our best race of the weekend! Pretty good although our timing really broke down at the finish, but it was pretty good for the rest of it. Time was 2:33 (not sure the rest of it). That's over 12 seconds better than our first race!
Dragon boating 13:45 [1]
Our last race. It felt okay during the race, but we ended up being 2.38 something. I think we are going a bit too fast, which means we don't have much power behind our stroke. These are tough races (heart rate gets up to 185 or so)! We were in the D final and missed out on medalling by just under .5 of a second. Shoot. I felt a bit bad because our coach swapped out some people on our team for women from her mixed team, which I don't know is great for moral.
Also walked 15,000 steps between the race marshalling and cheering. So glad that my coaches said I could go home at 3:30 instead of waiting until 5pm to see if they needed volunteers in the beer garden. I was completed wiped out from the super busy week and the whole weekend of dragon boating. We were spending 8.5 hours a day at the event for 5 minutes of racing. It was fun, but I think our coach wants our team to be at a level that we're not currently at yet. Two more races this summer (Harrison and Steveston). I think our team is starting to appreciate that we need to go a little slower so that we can keep our timing and also add more power to our stroke. We need to work on our on our endurance and stamina as well.
They filmed the races. Our last race is here (team name Orca in lane/boat 4. Our steers person has the green jacket): https://youtu.be/KIvJt96_HOU?t=18561
Also walked 15,000 steps between the race marshalling and cheering. So glad that my coaches said I could go home at 3:30 instead of waiting until 5pm to see if they needed volunteers in the beer garden. I was completed wiped out from the super busy week and the whole weekend of dragon boating. We were spending 8.5 hours a day at the event for 5 minutes of racing. It was fun, but I think our coach wants our team to be at a level that we're not currently at yet. Two more races this summer (Harrison and Steveston). I think our team is starting to appreciate that we need to go a little slower so that we can keep our timing and also add more power to our stroke. We need to work on our on our endurance and stamina as well.
They filmed the races. Our last race is here (team name Orca in lane/boat 4. Our steers person has the green jacket): https://youtu.be/KIvJt96_HOU?t=18561
Saturday Jun 22, 2019 #
Dragon boating 16:59 [1]
Our first 500m dragon boat race at the Concord Pacific festival! We were in one of the first heats of the morning. It was a bit of a disaster. We went way too fast, didn't have any power, lost all timing, and the finish was a gong show because the rate was too fast and over a quarter of the boat couldn't keep up. At one point our coach stopped calling because it was so bad and then turned to swearing. Oops. Guess we had to get that out of our system. Our official time for 500m was: 2:45.312.
Dragon boating 26:01 [1]
Race #2. They accidentally gave us the wrong boat, so we had to paddle back in, switch boats, and paddle back out which adds an extra 1000m or so of paddling. That might have actually helped since I think it calmed us down. This went much better. We were much more in time and the pacers slowed the rate down. Apparently, the tide was going out as well. Official time for 500m was: 2:40.172
Note
Walked over 30,000 steps today at the dragon boat races and then at the free Too Many Zoos concert at the Art Gallery.
Friday Jun 21, 2019 #
Note
(rest day)
Exhausted from the 13+ hour days, from writing for 7 hours a day, and also had to serve beer at the beer garden at the dragon boat festival (my team volunteered to do it) right after my workshop. Thought doing the strength workout I was supposed to do wouldn't actually help anything.
Thursday Jun 20, 2019 #
Biking 35:03 [1] 10.69 km (3:17 / km) +103m 3:08 / km
I had a Thesis Bootcamp workshop at SFU Surrey for 3 days. Had to figure out how to get from SFU Surrey to North Van by 6:30pm. Decided to take the skytrain until 29th Ave and then bike across the second narrows. This worked out pretty well and the train wasn't very busy as it is in the opposite direction of most commuters. I was a bit worried about leaving my road bike locked outside the university during the day. The building security guard suggested I sneak it in around back on the third floor, but the SFU security guard caught me and told me I had to leave. Oops, need to work on my stealth skills.
Biking 39:27 [1] 12.36 km (3:12 / km) +135m 3:02 / km
Oscar and I signed up for the Gran Fondo bike training clinic. We haven't signed up for the race yet, but are strongly considering it. Unfortunately the clinic that is 10 minutes away from our house sold out, so the only other one we could make it to is in North Vancouver. Everyone at the clinic seemed nice and the leaders seem very supportive and encouraging. We just did an easy bike ride to start. The connections to bike paths in North Van don't seem as smooth as in Vancouver, but at least being in a group helps.
Biking 44:51 [1] 12.03 km (3:44 / km) +108m 3:34 / km
Biking home after the clinic. I guess we'll get some extra miles in trying to and from the clinic. Since it's at rush hour getting there, I'm not sure how much faster it'd be to drive and then I'd also have to deal with loading the rack and bikes onto my car and picking OScar up. Much easier logistically to just bike.
Wednesday Jun 19, 2019 #
Dragon boating 45:35 [1]
Windy and wet tonight! Practiced some 500ms in preparation for our races this weekend. They felt pretty good!
Tuesday Jun 18, 2019 #
Strength 43:03 [1]
Strength work out at home to break up marking midterms.
DB reverse lunge
DB bentover row
Single-leg DB Romanian deadlift
Torso-elevated push-up
Feet-elevated BW glute bridge
DB lateral raise
Side-lying BW hip abduction
Side plank
DB reverse lunge
DB bentover row
Single-leg DB Romanian deadlift
Torso-elevated push-up
Feet-elevated BW glute bridge
DB lateral raise
Side-lying BW hip abduction
Side plank
Foam rolling 10:00 [0]
Right quad and hamstring again. Maybe a little bit less painful?
Sunday Jun 16, 2019 #
Hiking 2:29:46 [1] 8.86 km (16:54 / km) +468m 13:22 / km
shoes: Brooks Cascadia 12
Hike to Eagle Bluffs with Matt, Marco, and Oscar. It was a beautiful day for a hike and Oscar's first hike of the season. The trail was a little busy (and we, unfortunately, started just behind a big group). I followed the Vancouver Trails directions to take the ski hill back down, but that wasn't a super enjoyable experience. Wouldn't take that route next time. Overall a good time!
Saturday Jun 15, 2019 #
Dragon boating 1:14:34 [1] 6.4 km (11:39 / km)
Dragon boat practice. We did lots of race practices. The 500ms felt really hard today for some reason. Let's see how next weekend goes at the Concord Pacific dragon boat festival. Hot out!
Biking 1:52:11 [1] 38.02 km (2:57 / km) +390m 2:48 / km
Packed up the bikes and went to the demo road in Lynn Valley/Seymour with Kate H and Oscar. What a beautiful road to bike on! Managed to fit 3 bikes in or on the Corolla. Plan was to do 2 laps, but as we were nearing the end of the second lap, a cyclist ahead of us warned us that there was a baby bear on the path. We decided to just turn around instead of seeing if the mama bear was around. Nice adventure although I was pretty tired once we got home.
Friday Jun 14, 2019 #
Strength 43:28 [1]
Strength before my physio appointment. Supposed to keep foam rolling and stretching. No IMS this week, but some massage (still painful). Will double check my spin bike set up as well as that seemed to aggravate it the most last week. I will try to do a 45km or so bike ride this weekend outside, and I'll see how my knee feels. It's currently taped.
DB Romanian deadlift
Half-kneeling 1-arm DB shoulder press
Goblet squat
DB pullover
DB glute bridge
3-point DB row
BW frog pump
Reverse crunch
DB Romanian deadlift
Half-kneeling 1-arm DB shoulder press
Goblet squat
DB pullover
DB glute bridge
3-point DB row
BW frog pump
Reverse crunch
Thursday Jun 13, 2019 #
Foam rolling 10:00 [0]
More right quad and hamstring foam rolling.
Wednesday Jun 12, 2019 #
Biking 39:56 [3] 15.8 km (2:32 / km)
Power cycle class at Cyklus. I adjusted my seat to be a little bit higher (in the middle of the I), which I think helped with my pedal stroke. Had to move my seat a bit closer (4 instead of 3).
Foam rolling 10:00 [0]
Foam rolling right quad and hamstring.
Dragon boating 1:00:00 [1]
Dragon boat practice. Hot out today! Practicing some 500m races as Concord Pacific is coming up soon!
Tuesday Jun 11, 2019 #
Strength 40:00 [1]
At home strength. I'm tracking reps and weight on a sheet of paper.
DB pause hip thrust
Bentover 1 arm DB row
Bulgarian split squat
DB floor press
Frog reverse hyperextension
Bentover DB rear delt raise
Plank
Bicycle crunch
DB pause hip thrust
Bentover 1 arm DB row
Bulgarian split squat
DB floor press
Frog reverse hyperextension
Bentover DB rear delt raise
Plank
Bicycle crunch
Monday Jun 10, 2019 #
Biking 40:02 [3] 16.3 km (2:27 / km)
Power cycle class at Cyklus. Pretty small class this morning. The intervals were tough but good.
Foam rolling 10:00 [0]
The physio suggested I foam roll my right lateral quad and hamstring 3 times a week. She suggested I take at least 10 minutes. Ouch.
Sunday Jun 9, 2019 #
Biking 2:02:04 [2] 37.46 km (3:16 / km) +394m 3:06 / km
Biking to Deep Cove and back! Oscar got a donut and I got a gf bagel sandwich when we got there. Nice biking weather and the route was fairly good. My bike feels so much better after getting the bike fit. I tried my clipless pedals for the first time. They felt good. I did totally topple over once when I stopped quickly for a yellow and unclipped the wrong side. Managed to salvage it to not hurt myself though. Fun ride :)
Saturday Jun 8, 2019 #
Orienteering 1:07:00 [2] 5.67 km (11:49 / km) +214m 9:56 / km
shoes: Oroc 340s
Fun event at Lost Lake in Whistler. My orienteering was a little more reactive than I would have liked. Made a couple of bobbles. I think running the expert course was a good call. Had to rush home to get dinner ready for some guests.
Running 11:54 [1] 1.82 km (6:32 / km) +19m 6:13 / km
shoes: Brooks Cascadia 12
Slow jog after the event to get the car from the main Whistler parking lot because I didn't realize there was actually lots of parking at the event site. Oops.
Friday Jun 7, 2019 #
Biking 39:13 [1] 12.07 km (3:15 / km) +93m 3:08 / km
Biking to Kissing Crows Cyclery and back for a bike fit. This seemed really helpful and we made quite a few adjustments to my bike (seat height, seat position, handle bar handle and distance). It was a very reasonable rate as well compared to a lot of the $200+ bike fits. I bought clipless pedals and shoes too! It's like I'm becoming a real cyclist. I think the next thing I'd like to get is a more women's specific seat.
Thursday Jun 6, 2019 #
Strength 40:26 [1]
Strength at home before our new washer got delivered. Very excited to finally have a functioning washing machine again!
DB reverse lunge
DB bentover row
Single-leg DB Romanian deadlift
Torso-elevated push-up
Feet-elevated BW glute bridge
DB lateral raise
Side-lying BW hip abduction
Side plank
DB reverse lunge
DB bentover row
Single-leg DB Romanian deadlift
Torso-elevated push-up
Feet-elevated BW glute bridge
DB lateral raise
Side-lying BW hip abduction
Side plank
Wednesday Jun 5, 2019 #
Biking 40:00 [3] 16.6 km (2:25 / km)
Power cycle class at Cyklus. Good class. We primarily did 3 x 8 minute 'hills' that got steeper. Don't normally work at that low cadence. My watts were pretty high for this class, which is encouraging to see. :) Amazing what some consistency does!
Tuesday Jun 4, 2019 #
Strength 40:58 [1]
Strength training at home.
Dynamic warm-up (squats, side-lying windmill, glute bridge, hip flexor mobilization, walking lunge with warrior stretch)
DB Romanian deadlift
Half-kneeling 1-arm DB shoulder press
Goblet squat
DB pullover
DB glute bridge
3-point DB row
BW frog pump
Reverse crunch
Upped the weights on most things from last time I did it.
Dynamic warm-up (squats, side-lying windmill, glute bridge, hip flexor mobilization, walking lunge with warrior stretch)
DB Romanian deadlift
Half-kneeling 1-arm DB shoulder press
Goblet squat
DB pullover
DB glute bridge
3-point DB row
BW frog pump
Reverse crunch
Upped the weights on most things from last time I did it.
Monday Jun 3, 2019 #
Biking 40:00 [3] 16.1 km (2:29 / km)
Got to do one of the classes during my volunteer shift, which was a nice use of time. This instructor had some fun cycling drills. Legs a little tired after yesterday.
Sunday Jun 2, 2019 #
Biking 1:42:19 [1] 33.53 km (3:03 / km) +101m 3:00 / km
ahr:116 max:155
My friend Kate H wanted to take the ferry over to the island and then bike into Victoria. Seemed like a fun day trip so Oscar and I joined it. We took the Lochside trail in, which is a nice bike path that is mostly separate from the roads (mostly paved but a little gravel). We weren't going super fast as Kate just had her commuter bike, but it was a nice adventure and a beautiful day out!
We met up for lunch with some friends in Victoria and then went to go get some delicious ice cream at Cold Comfort. :)
We met up for lunch with some friends in Victoria and then went to go get some delicious ice cream at Cold Comfort. :)
Biking 1:49:38 [1] 35.29 km (3:06 / km) +99m 3:04 / km
ahr:107 max:150
And the way back from Victoria to the ferry via the same Lochside trail. My right knee is feeling a little weird on the lateral side. I've booked a physio appointment for this week as well as a bike fitting. Maybe too much biking too quickly.