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Training Log Archive: emilyr

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m
Biking	11	9:12:16	110.14		177.26		513
Strength	7	5:48:46	15.63		25.16		191
Hiking	1	3:33:48	8.02	(26:39)	12.91	(16:34)	764
Orienteering	2	2:02:16
Total	19	20:37:06	133.8		215.33		1468

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Friday May 31, 2019 #

Strength 37:00 [1]

Woke up early because of the sun.

DB pause hip thrust
Bentover 1 arm DB row
BW Bulgarian split squat
DB floor press
Frog reverse hyperextension
Bentover DB rear delt raise
Plank
Bicycle crunch

Thursday May 30, 2019 #

Biking 40:00 [2]

Morning bike and catch up with Olenka. We did a lap around Stanley Park. Felt a bit sluggish going up the hill. Nice temperature for it though! Time is approximate as I forgot to start my watch.

Wednesday May 29, 2019 #

Biking 40:02 [3] 15.2 km (2:38 / km)

Power Class at Cyklus this morning with Kate H and Oscar. We did two 3-minute average watts tests. Didn't feel like I had that extra level of mental toughness today, but it was a good workout! Kate and I ended up with exactly the same average watts throughout the class.

Tuesday May 28, 2019 #

Strength 50:00 [2]

Classpass class at Formula Athletics. It's a new gym nearby. I liked the class, but it's super pricey outside of Classpass. We did 3 different circuits. The first two circuits were 4 times through. Last one was 3 times through.

Circuit 1:
Goblet squat
Barbell deadlift (this was my first time doing barbell deadlifts, it's definitely a lot easier to do more weight)
Box jumps

Circuit 2:
Negative chin ups (So bad at these in rounds 3 and 4)
Chest fly
Battle ropes

Circuit 3:
TRX knee tucks
Weight Russian twists
Sled pushes
Ball slams

Monday May 27, 2019 #

Biking 40:03 [3] 15.3 km (2:37 / km)

Power Cycle class at Cyklus. I'm liking the 7:30am classes. They are much easier to fit into my schedule consistently, and it's nice to get my workout done before starting the rest of my day.

Saturday May 25, 2019 #

Strength 40:00 [1]

At home strength 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

Friday May 24, 2019 #

Biking 40:02 [3] 15.85 km (2:32 / km)

I was in a bit of a brain-dead daze after work, which surprisingly resulted in a very strong class for me! I didn't feel like I had to really focus to push and was just doing as instructed (but was somehow stronger than normal). Probably not great to be that unmindful all the time, but it made the class go by quickly!

Thursday May 23, 2019 #

Strength 40:00 [1]

At home weights. Trying to get back on the consistent strength train.

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

Wednesday May 22, 2019 #

Biking 41:24 [3] 16.05 km (2:35 / km)

Good morning Power Cycle class with Shelley.

Tuesday May 21, 2019 #

Strength 1:00:00 [2]

Classpass class at Groundworks Athletics called All Strength. It was pretty good strength circuit class, but the instructor didn't do a lot of feedback on form, etc. Also, it was a circuit based class but there was overlap in the space needed for the stations, so it was a bit funny to work out. I'd go back again, but maybe not with the same instructor.