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Training Log Archive: emilyr

In the 7 days ending Apr 22:

activity # timemileskm+m
  Hiking1 2:00:23 2.19(55:02) 3.52(34:12) 556
  Biking3 1:55:49 22.31(5:12) 35.9(3:14)
  Strength3 1:16:56
  Total6 5:13:08 24.49 39.42 556
  [1-5]6 4:50:18

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Sunday Apr 22 #

Biking 31:37 [3] 10.3 km (3:04 / km)
ahr:153 max:180

Did some Sun Run cheering in the morning and fortunately my friends were fast enough for me to make it to a 10am spin class. This was a spin, core and stretch class. We did 30 minutes of spinning, then about 10 minutes of core, and then 10 minutes of stretching.

Legs were definitely a little tired from the hike yesterday. Calves are sore and quads are just tired. Afterwards had a busy day of errands and a tango class! :)

Strength 22:50 [0]
ahr:95 max:123

Core strength and stretching portion of the class.

Saturday Apr 21 #

Hiking 1:05:41 [3] 1.81 km (36:17 / km) +556m 14:19 / km
ahr:143 max:169

Hiking up the Chief with Oscar! We wanted to do Tunnel Bluffs, but the parking lot was full and I didn't really want to do some creative parking. Oscar's first time up, so we went to the first peak. It was busy, but not overwhelming so. I always find it interesting to see all the different sorts of attire people wear doing the Chief. The chains and ladders section was definitely a bottleneck. Nice view from the top and enjoyed some delicious chocolate almonds.

Hiking 54:42 [1] 1.71 km (31:59 / km)
ahr:114 max:154

And hiking back down.

Thursday Apr 19 #

Strength 29:06 [1]

At home strength

3 x 20 body weight hip thrust with an abduction at the top
3 x 10 inverted row off my dining room table (knees bent)
3 x 15 goblet squat (21#)
3 x 12 close grip dumbbell floor press (was playing around with different form, mostly 24# total)
3 x 20 dumbbell swing (15#)
1 x 45 monster walk (green band, may need to get a stronger one)
1 x 20 straight leg sit up on the floor
1 x 15 dumbbell woodchop (9#)

Wednesday Apr 18 #

Biking 41:00 [3] 12.7 km (3:14 / km)
ahr:156 max:188

Spin class with Oscar! Did a whole mix of different intervals. Good session and nice that it was still bright out when we finished at 7:15. These do definitely get me working hard.

Tuesday Apr 17 #

Strength 25:00 [1]
ahr:129 max:173

Strength at home. Since it's been a while since I did this particular workout, I kept the weights mostly the same instead of trying to up them.

3 x 15 bodyweight single leg glute bridge
3 x 3 negative chin ups
2 x 20 bodyweight forward lunge
1 x 20 bodyweight backwards lunge
3 x 8 dumbbell military press (30 lbs total)
3 x 20 superman (should go down and use the 45 degree extension machine)
1 x 30 clam shells (with green band)
1 x 20 very modified v sits
1 x 25 v sit twists
1 x 12 slow twisting mountain clumbers

Monday Apr 16 #

Biking 43:12 [3] 12.9 km (3:21 / km)
ahr:163 max:184

Spin class. Definitely feeling not doing much in the past two weeks, but I think I'm mostly recovered from my cold last week.

Good class. Same instructor as the last time Oscar and I went. I like her. Motivational but not over the top and good music selection.

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