Training Log Archive: emilyr

Spin class at Cyklus during my volunteer shift. Still feeling like I’ve lost a lot of fitness after my cold, but can’t do anything about that besides starting to get consistent again,

Nice relaxed bike ride with Anna and Oscar to cheer on Thom in his half marathon in Steveston. Good news is I remember how to ride a bike! Beautiful day to be outside too :)

Beautiful day for a hike up Mt Strachan with Kate H and Ian S! We had the summit to ourselves for a while and the views were lovely. Lost a trail coming back and ending up just going down the ski hill, but at least it was in the sun.

No exercising, but I did do a lot of walking as part of the Climate March today. An impressive 80,000+ people! It was funny how many people I ran into that I knew.

Workout B

Dumbbell Romanian deadlift - 3 x 10
Incline dumbbell press - 3 x 10
Dumbbell walking lunge - 3 x 10 each
Bentover 1-arm dumbbell row - 3 x 15 each
Knee-banded feet-elevated bodyweight glute bridge - 3 x 20
Torso-elevated push-up - 3 x 8
Posterior pevlic tilt plant - 3 x 20 seconds

The gym was pretty busy at that time of day and people weren't great a sharing equipment, so I just finished some stuff at home.

Spin class. Ouf, that was pretty rough. I had absolutely no ability to push. Even biking at gear 14 at 80 rpm required effort. I've previously had gear 13/14 at 90 rpm as my 'flat road gear'. Oh well. I quickly realized this at the beginning of the class and adjusted expectations/effort. Good to start moving again I suppose as it's always hard to get started. Still have a super phlegmy cough, but mentally feeling much better.

Mentally starting to feel much better. Still congested and now with an unproductive cough. Had to take cough meds last night to be able to sleep.

Still sick. I managed to sleep until 11am, so must have needed that. May be feeling a bit better mentally, but still quite congested and now have a cough.

Was planning on going to spin class this morning, but woke up with a headache, congested nose and sore throat. Wanted to move a little bit though, so did a gentle Yoga with Adriene video.

I'd like to try this 2 times a week 12 week strength program. For the second month, I'll need to go somewhere to find a barbell, but for the first month, I can do the workouts at our gym downstairs.

Workout A
3 x 10 Goblet squat
3 x as many reps as possible in 90 seconds inverted row
3 x 20 dumbbell hip thrust
3 x 8 flat dumbbell bench press
3 x 15 cable pull-through
3 x 15 tall-kneeling 1-arm cable pull-in
3 x 8 pallof press

Spin class during my volunteer shift. Shelley was subbing for this class, so tough as always! Managed to use 14 as my 'flat road gear' this time. I normally use 13, so must be getting a little stronger!

Got woken up by some very loud sirens, so decided to go to spin class this morning. It was tough, started off strong, but kind of faded.

Classpass class at Formula Athletics nearby. It was a pretty good class--circuit style. The instructor was energetic.

Time to actually get consistent strength training now. To kick start, I did a Class Pass class at Balance in Motion. It's a newish gym nearby (in the space of two other gyms). Pretty good class. The exercises were good and the instructor gave good feedback on form (all their instructors are registered kinesiologists), but it wasn't super lively. People there seemed nice and friendly though. Got to try benching with the bar for the first time.

Spin class at Cyklus. Wednesday mornings we have a little consistent group of strong riders, so the instructor makes the workouts harder than normal. There was some mental toughness training today, for sure. Good class though!

Spin class at Cyklus. Wasn't originally planning on doing anything today, but Keira was fine if I did one during my volunteer shift, so seemed like a good use of time. Was going to take it easy, but I felt surprisingly okay during this. I thought I was going to be exhausted, but my legs felt pretty good.

I was pretty fatigued Saturday night and Sunday, but nothing was too sore.

Gran fondo!

Total official race time was 6:32:32. Logged moving time from Strava plus a little extra as I forgot to start my watch for the first 1.5km. Unfortunately, Oscar had a mechanical issue at 95km, so we had to wait for a roving mechanic to come. He called the support van to bring Oscar to the next mechanic's station at 107km. I biked to meet him there, waited for it to get sorted, and then we carried on together for the last 15km. I stopped for about 40 minutes helping to sort that out and getting reunited with Oscar, so we could finish at the same time as we had decided months ago we wanted to do it together. Had an epic sprint finish between the two of us, but it was so close I'm not sure who won.

Felt pretty strong throughout the ride. I was certainly ready to be off the bike in the last 5km and my butt got so sore. Fortunately, my leg mostly behaved. Starting to feel my knee a bit now, but shin felt fine throughout. My leg went a little tingly/numb/weird feeling for parts of it, but that was better than pain! The climbs were totally do-able and it was such a cool experience to be able to bike for 122km with no cars. There were lots of people out cheering too, which was super nice. We really lucked out with the weather. Feeling accomplished to check off this goal after 12 weeks of training! Totally exhausted now was I only got 4 hours of sleep last night. Must have been a little nervous as I woke up at 3am and couldn't fall back asleep.

Also, so nice to have some friends come cheer us on at the start and to Ian S for acting as our top notch chauffeur and caterer.

C • Congrats! 2

Last fondo clinic! I forgot to start my watch on the way home, so not sure the exact time. Very chill clinic day, we just biked to a brewery and had a drink. Osar and I also stopped at Crackle Creme on the way home, which was delicious as always. I saw the physio this afternoon about my shin pain from my long ride. She thought I was probably pulling up with my toe too much and also collapsing my lower back a bit. Need to pay attention to that for the ride and I hope it doesn't get too bad on Saturday.

Feeling a little nervous about the Fondo, but I think we've done the best we could with training and we'll see how it goes! Fortunately, it doesn't look like it'll rain (fingers crossed). I feel like I've been fighting off the beginnings of a cold all week, but it hasn't gotten any worse, so hopefully it stays that way.

C • Good luck! 3

Had a massage today because of knee and front shin of my right left have not been feeling great after our big 100km ride. Worked on glutes, calves, front shin, quads, hamstrings, and lower back. There were definitely some tight bits!

Taper ride! Nice chill catch up ride with Kate H! Fortunately she was game to make a detour to try out La Glace. The ice cream was pretty good! Would eat again.

Hike up to Deeks Lake with Anna, Thom, and Oscar! I could tell I haven't done much hiking this summer, especially on the downhill. I don't have many memories of this trail from the time Kate and I did the Howe Sound Crest Trail, but it's pretty steep. There is a new trail/detour at the beginning because of active mining, so there was significantly less time spent on logging roads. The lake was misty, which was pretty. Nice to get out :)